Monday 10/30
“STRENGTH”
Bench Press
Every 2:00 x 7 Sets:
70% x 1
77.5% x 1
82.5% x 4 x 3
82.5% x 3+
“CONDITIONING”
Minutes 0-10
Row 1k
Minutes 10-15
4 Box Jump Overs (24/20)
4 Burpee Pull-ups
Minutes 15-20
20 Double Unders
5 C2B Pull-ups
Tuesday 10/31
“STRENGTH”
Back Squat
Every 2:00 x 7 Sets:
70% x 1
77.5% x 1
82.5% x 4 x 3
82.5% x 3+
“CONDITIONING”
For Time:
21-15-9
Power Clean (115/75)
Thruster (115/75)
Silver: 95/65 lbs.
Bronze: 75/55 lbs.
Wednesday 11/1
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 10 minutes:
15 Push-Ups
15 Kettlebell Swings (53/35)
15 Abmat Sit-ups
REST 1:00
AMRAP 5 minutes:
Max Calorie Bike
REST 1:00
AMRAP 10 minutes:
15 Air Squats
15 Kettlebell Swings (53/35)
15 Deadlifts (95/65)
Silver: 35/25 lbs. + 75/55 lbs.
Bronze: 35/25 lbs. + 65/45 lbs.
Thursday 11/2
“CONDITIONING”
Minutes 0-3
1 x Max Set of Pull-Ups
Minutes 3-5
REST
Minutes 5-8
1 x Max Set of HSPU
Minutes 8-11
REST
Minutes 11-21
15 Hang Power Snatch (75/55)
30 Double Unders
Silver: 65/55 lbs. + Single Unders
Bronze: 45/35 lbs. + Single Unders
Friday 11/3
“STRENGTH”
Deadlift
Every 2:00 x 7 Sets:
70% x 1
77.5% x 1
82.5% x 4 x 3
82.5% x 3+
“CONDITIONING”
4 Rounds for Time:
500m Row
21 Box Jumps (24/20)
15 Wall Balls (20/14)
9 Burpees
Saturday 11/4
“CONDITIONING”
Teams of 2. Trade Reps and Distances as Needed.
AMRAP 30 minutes:
1k Row
50 Front Squats (75/55)
50 Kettlebell Swings (53/35)
2k Bike
50 Push Press (75/55)
50 Walking Lunges
800m Run
