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

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