Monday 1/29
“CONDITIONING”
10 x 1-minute Rounds of:
3 Thrusters (185/125)
3 Shuttle Runs (d/b = 1)
Max Effort C2B Pull-ups in sets of 5.
REST 1:00 Between Rounds
Silver: 135/95 lbs.
Bronze: 95/65 lbs.
Tuesday 1/30
“STRENGTH”
Every 2:00 x 5 Sets:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
“CONDITIONING”
3 Rounds for Time:
12-9-6 Wall Walks
500m Row
12-9-6 Bear Complex (135/95)
Silver: 95/65 lbs.
Bronze: 65/45 lbs.
Wednesday 1/31
“CONDITIONING”
AMRAP 30 minutes:
Max Meter Row
At 0:00, 30 Kettlebell Swings (53/35)
At 3:00, 30 Goblet Squats (53/35)
At 6:00, 30 Abmat Sit-ups
At 9:00, 30 Box Jumps (24/20)
At 12:00, 30 Push-Ups
At 15:00, 30 Kettlebell Swings
At 18:00, 30 Goblet Squats
At 21:00, 30 Abmat Sit-ups
At 24:00 30 Box Jumps
At 27:00, 30 Push-ups
Silver: 35/25 lbs. + 20/16″
Bronze: 25/15 lbs. + 16/12″
Thursday 2/1
“CONDITIONING”
Minutes 0-7
AMRAP:
7 Hang Clean and Jerks (95/65)
7 Box Jump Overs (24/20)
Minutes 7-10
REST
Minutes 10-17
1RM Snatch
Minutes 17-20
REST
Minutes 20-27
AMRAP
10 Toes to Bar
30 Double Unders
Silver: 75/55 lbs. + 20/16″ + 60 Single Unders
Bronze: 45/35 lbs. + 16/12″ + 60 Single Unders
Friday 2/2
“CONDITIONING”
AMRAP 10 minutes:
1-2-3-4-5..etc.
Burpee
Back Squat (185/125)
REST 3 minutes
AMRAP 10 minutes:
1-2-3-4-5..etc.
Burpee
Shoulder Press (115/75)
REST 3 minutes
AMRAP 10 minutes:
1-2-3-4-5…etc.
Burpee
Deadlift (245/170)
Silver: 135/115 lbs. + 75/55 lbs. + 185/125 lbs.
Bronze: 95/65 lbs. + 65/45 lbs. + 135/95 lbs.
Saturday 2/3
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
AMRAP 25 minutes:
50 Calorie Row
200m Run
50 Wall Balls (20/14)
400m Run
50 Kettlebell Swings (53/35)
600m Run
50 Box Jump Overs (24/20)
800m Run
