Monday 9/26
Build To a 3 RM
Bench Press
(20:00)
“Conditioning”
For Time:
15-12-9-6-3
60ft. Shuttle Runs
Handstand Push-Ups
*Hand must touch the ground
Silver: Pike HSPU
Bronse: Seated Shoulder Press
Rest 3-5mins
For Quality:
3 Sets
10 Slow Controlled Banded Face Pulls
2/2 Turkish Get-Ups
10 Slow Controlled Plate Front Raise
Tuesday 9/27
Build To a 1 RM
Clean and Jerk
(20:00)
“Conditioning”
Nasty Girls
3 Rounds For Time:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
Silver: C2B, (95/65)
Bronze: Strict Pull-Up/RR, (75/55)
Wednesday 9/28
25 AMRAP
Partner-Trade Reps
40 Calorie Row
15 Synchronized Burpees
40 Calorie Row
15 Synchronized Box Jump Overs (24/20)
40 Partner Wall-Ball Sit-Ups (20/14)
*Trade row as needed
*Synchro burpees – chest on ground together
*Synchro BJO – all 4 feet on top of box together
Partner-Trade Reps
30 Calorie Row
10 Synchronized Burpees
30 Calorie Row
10 Synchronized Box Jump Overs (20/16)
30 Partner Wall-Ball Sit-Ups (20/14)
Thursday 9/29
Build To a 3 RM
Back Squat
(20:00)
“Conditioning”
100 Double Unders
Then
4 Rounds For Time
12 Toes To Bar
12 Alternating Front Rack Reverse Lunges (95/65)
Then
100 Double Unders
Silver: 7 TTB, (75/55)
Bronze: HKR, (45/35)
Friday 9/30
Build To a 3 Rep Heavy
Snatch Grip Deadlift
*:03 Eccentric Each Rep
(20:00)
“Conditioning”
12 AMRAP
12 OHS (95/65)
10 Sumo Deadlift High-Pull (95/65)
3 Wall Walks
Silver: (45/35), 1-2 Wall-Walk
Bronze: Front Squat, Scaled Wall-Walk
Saturday 10/1
For Time:
4 Rounds
400m Run
400m Row
1000m Bike
*Can be done in any order
35 minute cap
Scaled:
4 Rounds
200m Run
300m Row
800m Bike
*Can be done in any order
