Monday 1/10
“Strength”
E2MOM x 5
3 Push Jerks
Build in Weight
*Finish at a heavy set of 3
“Conditioning”
Open 14.5/16.5
21-18-15-12-9-6-3
Thruster (95/65)
Bar Facing Burpee
20:00 Cap
Silver: 75/55
Bronze: 45/35
Tuesday 1/11
“Strength”
Deadlift
In 15:00
Build to a heavy 1 Rep
“Conditioning”
EMOM x 8
Odd: 2-4 MU
Even: 10 Dual KB RDL
Silver: 5-8 C2B
Rest 3:00
EMOMx10
Odd: 8-10 C2B Pull ups
Even: 4/4 Alternating Weighted Box Step-Ups
*Dual KB held at side (choose weight)
*Box at Knee Height
Silver: Pull-Ups
Bronze: Ast. Pull-Ups
Wednesday 1/12
“Conditioning”
Min 0-10 (10:00)
Each partner builds to a
1RM Bench Press
Min 10-12
Rest
Min 12-18 (6:00)
P1: Bikes
P2: 1 Round
5 OHS (95/65)
10 Box Jump Overs (24/20)
*Keep Trading Places
Min 18-19
Rest
Min 19-27 (8:00)
P1: Bikes
P2: 120Ft KB Farmer Carry (Heavy)
Min 27-28
Rest
Min 28-34 (6:00)
Min 1: Partner Wallball Sit-Ups (20/14)
Min 2: Forearm Plank Together
Thursday 1/13
“Conditioning”
The Chief
5 sets
3:00 AMRAP
3 Power Clean (135/95)
6 Push-Ups
9 Air Squats
1:00 Rest
Silver: 95/65
Bronze: 65/45
Rest 5:00
8:00 EMOM
Min 1: :30 Paralette Tuck Hold
Min 2: Max Distance Handstand Walk
Silver: 12 Alt. Wall Ast. Shoulder Taps
Bronze: Pike Box Walk Around Corner and Back
Friday 1/14
“Strength”
Front Squat
6-4-2-6-4-2
*Build each set,
when repeating the 6-4-2
try to go heavier than the first.
EX: 100-120-140-110-130-150lbs
“Conditioning”
3 Sets
Min1: 10-15 TTB (Shoot For Unbroken)
Min2: 15/12 Cal Row
Min3: 6/6 SA DB OH Walking Lunge
Min4: Max Shuttle Runs
Min5: Rest
Saturday 1/15
“Conditioning”
7 AMRAP
3-6-9-…..
Wallball (20/14)
V-Ups
Rest 2:00
7 AMRAP
3-6-9-…
DB Push-Press (40s/30s)
Burpees Over Dumbbell
Rest 2:00
7 AMRAP
3-6-9…
Ring Rows
Alt. DB Snatch (40/30)
