Monday 8/29
“Strength”
E3MOMx4
6/6 Barbell Front Rack Box Step-Up
*Box is at knee Height
:30 Squat Hold w/ Plate
“Conditioning”
10 Rounds For Time:
3 Front Squat (155/105)
5 Burpees Over Bar
7 V-Ups
*FS From The Floor
Tuesday 8/30
“Strength”
16 EMOM
1.) 6 Ring Rows 3 second negative + 5 Ring Dips
2.) 8 Pendlay Rows
3.) 6/6 Half Kneeling SA Press
4.) 1:00 Rest
“Conditioning”
E2MOM For 16:00
Alternate Between
1.) Max Row Meters
2.) :30 Max Ring/Bar Muscle-Up
Wednesday 8/31
“Conditioning”
For Time:
4 Rounds:
60 Double Unders
20 Alt. Pistols
Immediately Into
4 Rounds:
40 Box Jump Overs (24/20″)
20 Shoulder To Overhead (95/65)
Immediately Into
4 Rounds:
30 Thrusters (95/65)
30 Sit-Ups
*Trade As Needed
Thursday 9/1
“Strength”
16 EMOM
Min 1: :20-:30 Tuck Hold on Parallette/Rings
Min 2: :20 Chin Over Bar Hang
Min 3: 3-5 Negative HSPU (3 seconds)
*Kick down off wall, don’t need to press out of bottom
Min 4: Rest
“Conditioning”
10-9-8-7-6-5-4-3-2-1
Toes To Bar
Hand-Release Push-Ups
“Finisher”
3 Sets
15 Bicep Curls BB or DB
:15 Superman Hold
:15 Hollow Hold
Friday 9/2
“Strength”
E2MOM x 6 Sets
1 Halting Snatch DL + 1 Snatch Pull + 1 Snatch (Power or Squat)
“Conditioning”
3 Sets
3:00 AMRAP
3 Wall Walk
10 Deadlift (275/185)
Max Wall Ball in Time Remaining (20/14)
Rest 2:00
Friday 9/3
“Conditioning”
20 Minute AMRAP
Alternate Between:
P1: 400m Run
P2: AMRAP
5 Pull-Ups
10 Box Step-Ups
15 Sit-Ups
*When P1 finishes the run, P1 will pick up where P2 left off in the AMRAP.
