Monday 10/31

“Strength”

Bench Press
E2MOM x 4
2 Reps @ 90% 3 RM

“Conditioning”

5 Rounds For Time:
12 TTB
50 Double Unders
12 Calorie Row

 

Tuesday 11/1

“Strength”

Clean & Jerk
3×2 @ 85% 1 RM

“Conditioning”

Grace
For Time
30 Clean & Jerks (135/95)

Silver: 95/65
Bronze: 55/45

10:00 Cap

“Finisher”
8 EMOM
Min 1: 5 Ring Dips + :10 Bottom Support Hold
Min 2: 5/5 Box Touch Downs (12-16″)

 

Wednesday 11/2

“Conditioning”

Partner Chipper – For Time
100 Calorie Row
100 Air Squats
100 Pull-Ups
100 Box Jumps (24/20)
100 Calorie Row

*Trade Reps

“Finisher”
10 EMOM
Min 1: 8/8 Banded TKE
Min 2: :20 Ring Row Hold at Chest

 

Thursday 11/3

“Strength”

Back Squat
E2MOM x 4
2 Reps @ 90% 3 RM

“Conditioning”

5 AMRAP
5 Lateral Burpees Over Bar
10 Alt. Front Rack Reverse Lunge (95/65)

Rest 3:00

5 AMRAP
5 Push-Press (135/95)
30 Double Unders

 

Friday 11/4

“Strength”

1. Snatch Grip Deadlift
4×2 @ 90% of 3RM
3 second eccentric

2. Snatch
6×1

“Conditioning”

AMRAP 10 minutes
10 Power Snatches (75/55)
3 Bar Muscle Ups

 

Saturday 11/5

“Conditioning”

800m run
20 Wall Ball (20/14)
40 Sit-Ups
20 Wall Ball (20/14)
400m Run
40 Sit-Ups
20 Wall Ball (20/14)
800m Run

20 min cap

Rest 5:00

10 EMOM
1 Wall Walk

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Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12

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WODS 10/24

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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