Monday 10/24
“Strength”
Clean & Jerk
3×3 @ 80% of 1 RM
“Conditioning”
Diane
21-15-9
Deadlift (225/155)
HSPU
Silver: 185/105, Pike HSPU
or 12-9-3 HSPU
Bronze: 135/95, Seated DB Press
Tuesday 10/25
“Strength”
Bench Press
E2MOM x 4
3 Reps @ 85% of 3RM
“Conditioning”
13 AMRAP
10 Box Jumps (24/20″)
8 C2B
6 Burpees
Silver: Pull-Ups
Bronze: Ring Rows
Wednesday 10/26
“Conditioning”
Partner
6:00 Max Distance Row
*Trade Every Minute
-Then-
12:00 AMRAP
10 Alt. SA Russian KBS (55/35)
10 Alt. Goblet Reverse Lunge
10 Alt. Kettlebell Plank Pull Through
*1 Partner always bear hugging a wall ball (20/14)
*Trade Rounds
-Then-
6:00 Max Distance Row
*Trade Every Minute
Thursday 10/27
“Strength”
1. Snatch Grip Deadlift
3×3 @ 85% of 3RM
3 second eccentric
2. Snatch
6×1
“Conditioning”
Double Under Nancy
5 Rounds For Time:
50 Double Unders
15 Overhead Squats (95/65)
Silver: 25 DU, 45/35
Bronze: 75 Singles, Front Squat
Friday 10/28
“Strength”
Back Squat
E2MOM x 4
3 Reps @ 85% of 3RM
“Conditioning”
10 EMOM RX – WOD 1
Min 1: 4-6 Ring Muscle Ups
Min 2: 600/400m Bike
10 EMOM Scale – WOD 1
Min 1: 6 Ring Pull-Ups/Ring Rows + 4 Ring Dips
Min 2: 600/400m Bike
Rest 3:00
6 EMOM RX – WOD 2
Min 1: 10-15 Toes To Bar
Min 2: 10 Front Squat (115/85)
Silver: 6-8 TTB, 95/65
Bronze: HKR, 55/45
Saturday 10/29
“Conditioning”
4 Sets
6:00 AMRAP
15 Push-Press (75/55)
12 Hang Power Clean (75/55)
9 Sit-Ups
6 Box Jumps (24/20″)
3 Wall Walks
Max Row Calories in Time Remaining
Rest 2:00
Scale 1 :
3 Sets instead of 4
Scale 2 :
4 Sets
6:00 AMRAP
15 Dumbbell Push-Press
12 Dumbbell Hang Power Clean
9 Sit-Ups
6 Box Step-Ups
2 Wall Walks
Max Row Calories in Time Remaining
Rest 2:00
