Monday 10/2
“STRENGTH”
Bench Press
Every 2:00 x 6 Sets:
5 @ 65%
5 @ 72.5%
3 x 5 @ 77.5%
5+ @ 77.5%
“CONDITIONING”
5 Rounds for Time:
50 Double Unders
10 Push Jerks (185/135)
REST 1:00
Silver: 100 Singles + 135/95 lbs.
Bronze: 50 Singles + 95/65 lbs.
Tuesday 10/3
“STRENGTH”
Back Squat
Every 2:00 x 6 Sets:
5 @ 65%
5 @ 72.5%
3 x 5 @ 77.5%
5+ @ 77.5%
“CONDITIONING”
AMRAP 8 minutes:
12 Kettlebell Swings (53/35)
12 Goblet Squats (53/35)
12 SDHP (75/55)
REST 2:00
AMRAP 4 minutes:
Max Shuttle Runs (d/b=1)
REST 2:00
AMRAP 8 minutes:
24 Kettlebell Swings (53/35)
24 Goblet Squats (53/35)
24 SDHP (75/55)
Silver: 35/25 lbs.
Bronze: 25/15 lbs.
Wednesday 10/4
“CONDITIONING”
Teams of 2. Trade Reps as Needed.
AMRAP 20 minutes:
25 Wall Balls (20/14)
25 Hang Power Clean to Overhead (95/65)
25 Calorie Bike
25 C2B Pull-ups
REST 3:00
Trade Rounds.
AMRAP 8 minutes:
2 Wall Walks
3 Burpee Broad Jumps
5 Toes to Bar
Silver: 14/12 lbs. + 75/55 lbs. + Pull-ups
Bronze: 12/10 lbs. + 65/45 lbs. + Ring Rows
Thursday 10/5
“CONDITIONING”
AMRAP 12 minutes:
15 Thrusters (95/65)
12 Abmat Sit-ups
9 Box Jump Overs (24/20)
REST 2:00
AMRAP 12 minutes:
Max Meter Row
– every 2:00, perform 10 Burpees
– start w/ 10 Burpees
REST 2:00
AMRAP 12 minutes:
20 Push-ups
40 Lunges (Any Way)
60 Double Unders
Silver: 75/55 lbs. + 20/16″
Bronze: 65/45 lbs. + 16/12″
Friday 10/6
“STRENGTH”
Deadlift
Every 2:00 x 6 Sets:
5 @ 65%
5 @ 72.5%
3 x 5 @ 77.5%
5+ @ 77.5%
“CONDITIONING”
3 Rounds for Time:
25/20 Calorie Bike
15 Squat Clean and Jerks (135/95)
15 Handstand Push-ups
Silver: 95/65 lbs. + Assisted HSPU
Bronze: 65/45 lbs. + Push-ups
Saturday 10/7
“CONDITIONING”
Teams of 2. Trade Reps + Run Together.
AMRAP 25 minutes:
50 Kettlebell Swings (53/35)
50 Front Squats (95/65)
800m Run
50 Push Press (95/65)
50 Burpees
