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

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Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,

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