Monday 10/10
“Strength”
Clean & Jerk
4×3 @ 70% 1RM
“Conditioning”
3 Rounds For Time:
20 Alt. Pistols
15 Burpees Over Bar
10 Clean & Jerk (115/85)
Silver: 95/65
Bronze: 55/45
Tuesday 10/11
“Strength”
Bench Press
E2MOM x 5
5×4 @ 75% 3RM
“Conditioning”
For Time:
30 Calorie Row
20 Pull-Ups
30 Calorie Row
15 Chest To Bar
30 Calorie Row
10 Muscle-Ups
Scaled:
25 Calorie Row
20 Ring Rows
25 Calorie Row
15 Jumping Pull-Ups
25 Calorie Row
10 Jumping C2B
Wednesday 10/12
“Conditioning”
15 AMRAP
Partner – Trade Reps
40 Double Unders
4 Wall Walk
14 Box Jump Overs (24/20″)
60 Double Unders
6 Wall Walk
16 Box Jump Overs (24/20″)
80 Double Unders
8 Wall Walk
18 Box Jump Overs (24/20″)
…etc
Rest 5:00
5 AMRAP
Max Distance Farmer Carries (70s/53s)
1:00 Rest
5 AMRAP
Max Distance Dual OH Carries (53s/35s)
*Trade As Needed
*60ft = 1 Rep
Thursday 10/13
“Strength”
25:00 Clock For All
1. Snatch Grip Deadlift
E2MOMx5
5×4 @ 75% 3RM
2. Snatch
8 x 1
“Conditioning”
9 AMRAP
9/9 SA DB Snatch (50/35)
6/6 SA DB OH Squat (50/35)
3 120ft Shuttle Run (d+b=1)
Silver: (25/15)
Bronze: SA DB Front Squat
Friday 10/14
“Strength”
Back Squat
E2MOM x 5
5×4 @ 75% 3RM
“Conditioning”
3 Sets
3 AMRAP
15 TTB
15 Goblet Squats (70/53)
Max Cal Bike in Time Remaining
1:00 Rest
Silver: 10 TTB (53/35)
Bronze: HKR (35/26)
Saturday 10/15
“Conditioning”
25 EMOM
Min 1: Max Row Calories
Min 2: Max Reverse Lunges
Min 3: Max Ring Rows
Min 4: Max Push-Press (75/55)
Min 5: Rest
