Monday 10/9
“STRENGTH”
Back Squat
Every 2:00 x 6 Sets:
50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x AMRAP
“CONDITIONING”
3 Sets:
30/20 Calorie Bike
20 Thrusters (95/65)
10 Burpee Box Jump Overs (24/20)
REST 2:00
Silver: 75/55 lbs. + 20/16″
Bronze: 25/15 Calories + 45/35 lbs. + 16/12″
Tuesday 10/10
“STRENGTH”
Bench Press
Every 2:00 x 6 Sets:
50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x AMRAP
“CONDITIONING”
5 Sets:
AMRAP 3 minutes:
10 Power Cleans (135/95)
50 Double Unders
Max Calorie Row in Remaining Time
REST 2:00
Silver: 95/65 lbs. + 75 Single Unders
Bronze: 65/45 lbs. + 50 Single Unders
Wednesday 10/11
“CONDITIONING”
Teams of 2. Trade Every Minute.
One person working on reps while the other bikes.
AMRAP 20 minutes:
12 Wall Balls (20/14)
12 Push-ups
12 Dbl. DB/KB Sumo Deadlifts (35/25)
12 Pull-ups
12 Walking Lunge Steps
Bronze: 14/12 lbs. + 25/15 lbs.
Silver: 12/10 lbs. + 25/15 lbs. + Ring Rows
Thursday 10/12
“STRENGTH”
Deadlift
Every 2:00 x 6 Sets:
50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x AMRAP
“CONDITIONING”
For Time:
21-18-15-12-9-6-3
Front Squats (185/125) (from floor)
Toes to Bar
Silver: 135/95 lbs.
Bronze: 95/65 lbs. + Hang Knee Raises
Friday 10/13
“CONDITIONING”
5 Sets:
15 Burpees
15 Power Snatch (75/55)
20 Calorie Row
15 Handstand Push-ups
15 Wtd. Abmat Sit-ups (25/15)
REST 3:00
Silver: Pull-Ups + Assisted HSPU
Bronze: 12 Reps + Ring Rows + Push-Ups
Saturday 10/14
“CONDITIONING”
Teams of 2. Trade Reps. Run Together
AMRAP 25 minutes:
1-Mile Run
– With Time Remaining, AMRAP:
50 Wall Balls (20/14)
50 KBS (53/35)
50 Thrusters (75/55)
50 SDHP (75/55)
100 Abmat Sit-ups
