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Monday 10/2 “STRENGTH” Bench Press Every 2:00 x 6 Sets: 5 @ 65% 5 @ 72.5% 3 x 5 @ 77.5% 5+ @ 77.5% “CONDITIONING”
Monday 9/25 “STRENGTH” Back Squat Every 2:00 x 5 Sets: 4 x 5 @ 70% 1 x 5+ @ 70% “CONDITIONING” AMRAP 6 minutes: 12
Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3: 5 @ 70% “CONDITIONING” Benchmark:
Monday 9/11 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Set 1: 5 @ 50% Set 2: 3 @ 60% Set 3: 2 @ 70%
Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75) Medball Abmat Sit-up (20/14) Hang
Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1 x 8+ @ 65% “CONDITIONING”
Monday 8/21 “STRENGTH” Ever 2:00 x 5 Sets: 5 Back Squats “CONDITIONING” AMRAP 12 minutes 4:00 Max Clean and Jerks (135/95) 4:00 Max Calorie Row
Monday 8/14 “STRENGTH” Every 1:30 x 5 Sets: 3 Power Cleans (pick load) *Do not have to be TnG* “CONDITIONING” 4 Sets: AMRAP 4 minutes:
Monday 8/7 “CONDITIONING” Benchmark: Morrison For Time: 50-40-30-20-10 Wall Balls (20/14) Box Jumps (24/20) Kettlebell Swings (53/35) Time Cap: 30 minutes Silver: 14/12 lbs. +
Monday 7/31 “STRENGTH” EMOM x 10 minutes: 1 Power Clean 1 Hang Squat Clean 1 Jerk “CONDITIONING” Benchmark: Cindy AMRAP 20 minutes: 5 Pull-ups 10
Monday 10/2 “STRENGTH” Bench Press Every 2:00 x 6 Sets: 5 @ 65% 5 @ 72.5% 3 x 5 @
Monday 9/25 “STRENGTH” Back Squat Every 2:00 x 5 Sets: 4 x 5 @ 70% 1 x 5+ @ 70%
Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:
Monday 9/11 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Set 1: 5 @ 50% Set 2: 3 @ 60%
Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)
Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1
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