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)

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Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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