Monday 10/17
“Strength”
Bench Press
E2MOM x 5
3 Reps @ 80% of 3RM
“Conditioning”
15 AMRAP
3 120ft Shuttle Runs (d+b=1)
8 Russian KBS (53/35)
4 HSPU
2/2 Pistols
Silver: 2 HSPU Negatives (44/35)
Bronze: HR Push-Ups (35/26)
Tuesday 10/18
“Strength”
Clean & Jerk
3×3 @ 75% 1RM
“Conditioning”
Fran
21-15-9.
Thrusters (95/65)
Pull-Ups
Silver: (75/55), Asst. Pull-Ups
Bronze: (45/35), Ring Rows
Wednesday 10/19
“Conditioning”
4 Rounds For Time
50/40 Cal Row*
16 Burpees Over Partner
16 Partner Deadlift (315/225)
*Trade as needed
“Finisher”
3 Rounds
5/5 Box Touch Down
5/5 Single Leg Elevated Glute Bridge
Thursday 10/20
“Strength”
Back Squat
E2MOM x 5
3 Reps @ 80% of 3RM
“Conditioning”
20 EMOM
Min 1: 50 Double Unders
Min 2: 10 Dual KB Bent Over Row (53s/35s)
Min 3: 10 Dual KB Push-Press (53s/35s)
Min 4: 15/12 Cal Bike
Min 5: Rest
Silver: 25 DU, (35/26s), (12/10 Cal)
Bronze: 50 Singles, (26/15s), (10/8 Cal)
Friday 10/21
“Strength”
1. Snatch Grip Deadlift
5 Sets of 3 @ 80 % 3RM
2. Snatch
6×1
“Conditioning”
9 AMRAP
15 OHS (95/65)(55/45)(45/35)
15 TTB
15 OHS
15 Knees To Elbow
15 OHS
15 Bar Muscle Up
Scaled:
9 AMRAP
15 Front Squat
15 Dragon Fly
15 Front Squat
15 Hanging Knee Raises
15 Front Squat
15 Ring Rows
Saturday 10/22
“Conditioning”
5 Rounds For Time:
200m Run
10 Push-Ups
15 Sit-Ups
Rest 5:00
3 Rounds For Time:
400m Run
12 Wall Balls (20/14)
