Monday 11/13
“STRENGTH”
EMOM x 6 minutes:
O: 4 TnG Power Cleans + 12 Wall Balls
E: REST
In 10 minutes, find a 3RM Front Squat
“CONDITIONING”
For Time:
60 Bar Facing Burpees
30 Thrusters (95/65)
Silver: 75/55 lbs.
Bronze: 65/45 lbs.
Tuesday 11/14
“STRENGTH”
EMOM x 8 minutes:
O: 8 Push Jerks
E: 15/12 Calorie Bike
“CONDITIONING”
AMRAP 4 minutes
7 KBS (53/35)
7 Box Jumps w/ SD (24/20)
REST 2:00
AMRAP 4 minutes
7 Power Cleans (115/75)
7 HSPU
REST 2:00
AMRAP 4 minutes
7 C2B Pull-ups
7 Front Squats (115/75)
Silver: 35/25 lbs. + 20/16″ + 95/65 lbs.
Bronze: 25/15 lbs. + 16/12″ + 65/45 lbs.
Wednesday 11/15
“CONDITIONING”
Teams of 2. Trade Rounds.
AMRAP 12 minutes:
7 Power Snatch (95/65)
7 Calorie Row
REST 2:00
AMRAP 12 minutes:
9 Hang Power Cleans (95/65)
9 Calorie Bike
REST 2:00
AMRAP 12 minutes:
12 Wall Balls (20/14)
12 Calorie Row
Silver: 75/55 lbs. + 14/12 lbs.
Bronze: 45/35 lbs. + 12/10 lbs.
Thursday 11/16
“STRENGTH”
Every 2:00 x 5 Sets:
2 Snatch Pulls + 1 Power Snatch
+
Every 2:00 x 5 Sets:
3 Front Squats @ 30X1
“CONDITIONING”
AMRAP 9 minutes
3-6-9-12..etc. Deadlifts (185/135)
30 Double Unders
Silver: 135/95 lbs. + 60 Single Unders
Bronze: 95/65 lbs. + 30 Single Unders
Friday 11/17
“CONDITIONING”
For Time:
50 Calorie Row
10 Muscle Ups
40 Push Press (95/65)
8 Muscle Ups
30 Wall Balls (20/14)
6 Muscle Ups
20 Box Jump Overs (24/20)
4 Muscle ups
10 Squat Snatch (95/65)
2 Muscle Ups
Silver: C2B Pull-ups
Bronze: Ring Rows
Saturday 11/18
“CONDITIONING”
Teams of 2. Run Together. Trade Rounds.
AMRAP 22 minutes:
1-Mile Run
– with remaining time, AMRAP:
9 Thrusters (95/65)
7 Bar Facing Burpees
9 Calorie Row
