Monday 10/23
“STRENGTH”
Back Squat
Every 2:00 x 7 Sets:
75% x 6 x 3
75% x 3+
“CONDITIONING”
AMRAP 14 minutes:
7 Ring Muscle-Ups
50 Wall Balls (20/14)
100 Double Unders
Silver: C2B Pull-ups + 14/12 lbs. + Single Unders
Bronze: Assisted Pull-ups + 12/10 lbs. + 30 WB + 50 SU
Tuesday 10/24
“STRENGTH”
Bench Press
Every 2:00 x 7 Sets:
75% x 6 x 3
75% x 3+
“CONDITIONING”
3 Sets:
5 Squat Clean and Jerks (185/125)
2:00 Max Meter Row
REST 1:00
REST 5:00
3 Sets:
8 Thrusters (135/95)
1:00 Max Burpees to Target 1ft. above max reach
REST 1:00
Silver: 135/95 lbs. + 95/65 lbs.
Bronze: 95/65 lbs. + 65/45 lbs.
Wednesday 10/25
“CONDITIONING”
Teams of 2. Trade Every Minute.
AMRAP 24 minutes:
24 Power Snatches (135/95)
48 Back Squats (135/95)
24 Shuttle Runs (d/b=1)
48 Push Jerks (135/95)
24 Box Jumps (30/24)
48 Calorie Bike
Silver: 95/65 lbs.
Bronze: 65/45 lbs.
Thursday 10/26
“STRENGTH”
Deadlift
Every 2:00 x 7 Sets:
75% x 6 x 3
75% x 3+
“CONDITIONING”
For Time:
30-20-10
Calorie Row
Handstand Push-up
C2B Pull-up
Silver: Assisted HSPU + Pull-up
Bronze: Push-up + Ring Row
Friday 10/27
“CONDITIONING”
Benchmark: Klepto
4 Rounds for Time:
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)
Time Cap: 24:00
Silver: 20/16″ + 115/75 lbs.
Bronze: 16/12″ + 75/55 lbs.
Saturday 10/28
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
3 Sets:
AMRAP 12 minutes:
800m Run
– with time remaining, AMRAP:
30 Thrusters (95/65)
30 Kettlebell Swings (53/35)
30 Calorie Bike
30 Deadlifts (95/65)
REST 3:00
*Start each set over at the beginning
Silver: 75/55 lbs. + 35/25 lbs.
Bronze: 65/45 lbs. + 35/25 lbs.
