Monday 11/6
“STRENGTH”
Back Squat
Every 2:00 x 7 Sets:
50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP
“CONDITIONING”
AMRAP 12 minutes:
12 Box Jump Overs (24/20)
6 Chest to Bar Pull-ups
12 Kettlebell Swings (53/35)
Silver: 20/16″ + Pull-ups + 35/25 lbs.
Bronze: 16/12″ + Ring Rows + 35/25 lbs.
Tuesday 11/7
“STRENGTH”
Bench Press
Every 2:00 x 7 Sets:
50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP
“CONDITIONING”
For Time:
500m Row
150 Double Unders
50 Burpees
Silver: 200 Single Unders
Bronze: 150 Single Unders + 30 Burpees
Wednesday 11/8
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 20 minutes:
50/40 Calorie Bike
50 Alt. Single Arm DB Snatches (50/35)
50 Single DB Thrusters (50/35)
50/40 Calorie Bike
50 Push-ups
50 Single Arm DB Deadlift (50/35)
Silver: 35/25 lbs.
Bronze: 25/15 lbs.
Thursday 11/9
“CONDITIONING”
3 Sets:
6 Power Clean & Jerks (70% of Max)
2:00 Max Meter Row
REST 2:00
REST 5:00
3 Sets:
20 Toes to Bar
20 Wall Balls (20/14)
1:00 Max Shuttle Runs (d/b=1)
REST 2:00
Silver: Same
Bronze: 50% of Max + Hanging Knee Raises + 12/10 lbs.
Friday 11/10
“STRENGTH”
Deadlift
Every 2:00 x 7 Sets:
50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP
“CONDITIONING”
3 Rounds for Time:
2000m/1500m Bike
120ft. Walking Lunges
20 Handstand Push-ups
Silver: Assisted HSPU
Bronze: Push-ups
Saturday 11/11
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
AMRAP 30 minutes:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
50 Air Squats
50 Abmat Sit-ups
50 Push Press (45/35)
50 RDL (45/35)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Every 5:00, both partners run 200m. Pick up where you left off on reps.
Start the workout with a 200m run.
