Monday 10/31
“Strength”
Bench Press
E2MOM x 4
2 Reps @ 90% 3 RM
“Conditioning”
5 Rounds For Time:
12 TTB
50 Double Unders
12 Calorie Row
Tuesday 11/1
“Strength”
Clean & Jerk
3×2 @ 85% 1 RM
“Conditioning”
Grace
For Time
30 Clean & Jerks (135/95)
Silver: 95/65
Bronze: 55/45
10:00 Cap
“Finisher”
8 EMOM
Min 1: 5 Ring Dips + :10 Bottom Support Hold
Min 2: 5/5 Box Touch Downs (12-16″)
Wednesday 11/2
“Conditioning”
Partner Chipper – For Time
100 Calorie Row
100 Air Squats
100 Pull-Ups
100 Box Jumps (24/20)
100 Calorie Row
*Trade Reps
“Finisher”
10 EMOM
Min 1: 8/8 Banded TKE
Min 2: :20 Ring Row Hold at Chest
Thursday 11/3
“Strength”
Back Squat
E2MOM x 4
2 Reps @ 90% 3 RM
“Conditioning”
5 AMRAP
5 Lateral Burpees Over Bar
10 Alt. Front Rack Reverse Lunge (95/65)
Rest 3:00
5 AMRAP
5 Push-Press (135/95)
30 Double Unders
Friday 11/4
“Strength”
1. Snatch Grip Deadlift
4×2 @ 90% of 3RM
3 second eccentric
2. Snatch
6×1
“Conditioning”
AMRAP 10 minutes
10 Power Snatches (75/55)
3 Bar Muscle Ups
Saturday 11/5
“Conditioning”
800m run
20 Wall Ball (20/14)
40 Sit-Ups
20 Wall Ball (20/14)
400m Run
40 Sit-Ups
20 Wall Ball (20/14)
800m Run
20 min cap
Rest 5:00
10 EMOM
1 Wall Walk
