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 Power Clean (115/75)
REST 1:00
Tuesday 9/5
“STRENGTH”
Back Squat
Every 2:00 x 5 Sets:
Set 1: 3 @ 60%
Set 2: 3 @ 67.5%
Set 3: 8 @ 72.5%
Set 4: 8 @ 72.5%
Set 5: 8+ @ 72.5%
“CONDITIONING”
For Time:
1k Bike
150 Double Unders
50 Burpees
Silver: 200 Singles
Bronze: 100 Singles + 30 Burpees
Wednesday 9/6
“CONDITIONING”
Teams of 2. Trade Minutes/Movements.
EMOM x 30 Minutes:
1st Minute: Kettlebell Swings (53/35)
2nd Minute: Thrusters (95/65)
3rd Minute: Box Jumps (24/20)
4th Minute: Pull-ups
5th Minute: Calorie Bike
Silver: 35/25 lbs. + 75/55 lbs. + 20/16″
Bronze: 25/15 lbs. + 45/35 lbs. + 16/12″
Thursday 9/7
“STRENGTH”
Bench Press
Every 2:00 x 5 Sets:
Set 1: 3 @ 60%
Set 2: 3 @ 67.5%
Set 3: 8 @ 72.5%
Set 4: 8 @ 72.5%
Set 5: 8+ @ 72.5%
“CONDITIONING”
For Time:
1k Row
15 Clean and Jerks (135/95)
500m Row
15 Clean and Jerks
1k Row
Silver: 95/65 lbs.
Bronze: 750/300m Row + 65/45 lbs.
Friday 9/8
“STRENGTH”
Deadlift
Every 2:00 x 5 Sets:
Set 1: 3 @ 60%
Set 2: 3 @ 67.5%
Set 3: 8 @ 72.5%
Set 4: 8 @ 72.5%
Set 5: 8+ @ 72.5%
“CONDITIONING”
AMRAP 20 minutes
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees
Silver: 90% 1RM
Bronze: 75% 1RM + Hang Knee Raises + 10 BFB
Saturday 9/9
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
5 Sets:
AMRAP 5 minutes:
400m Run
15 Pull-ups
30 Push-ups
45 Air Squats
Max Rep Hang Clean and Jerk (155/110)
Silver: 115/75 lbs.
Bronze: 200m Run + Ring Rows + 95/65 lbs.
