Monday 11/7

“Bring A Buddy Day”

“Strength”

Bench Press
3×2 @ 92.5-95% 3 RM

“Conditioning”

Min 0-15
10 Rounds For Time:
15 Russian KBS (70/53)
8 Burpees
*Trade Rounds
Min 15-20
AMRAP
120ft. Farmer Carry (KB or DB)
*Trade after each down and back

 

Tuesday 11/8

“Strength”

Clean & Jerk
3×2 @ 90%  1RM

“Conditioning”

AMRAP 12 minutes
3 Front Squats (205/145)
9 HSPU
3 Bar Muscle Ups
*Squats from floor

Silver: 155/105
Bronze: 75/55

HSPU Scaling Options:
3 HSPU (Cut the reps)
Pike HSPU
HR Push-Ups
Seated DB Press

MU Scaling Options:
1 Bar Muscle Up (Cut the reps)
Assisted BMU (Box/Band)
5 C2B
5 Pull-Ups

 

Wednesday 11/9

“Conditioning”

4 Rounds For Time:
*Choose a different order each round
A. 20/15 Cal Bike
B. 4 Wall Walks
C. 15 Ring Rows
D. 15 Box Jump Overs (24/20″)
E. 60 Double Unders
Rest 3:00

Scaled Option:
A. 15/10 Cal Bike
B. 2 Wall Walks
C. 15 Ring Rows
D. 15 Box Step-Up & Overs (20/16″)
E. 120 Single Unders
Rest 3:00

 

Thursday 11/10

“Strength”

Back Squat
3×2 @ 92.5-95% 3 RM

“Conditioning”

EMOM 10 minutes
150m Row
*Negative Splits*

Silver/Bronze: 100m Row

 

Friday 11/11

“Strength”

In 30 Minutes:
1. Snatch Grip Deadlift
3×2 @ 92.5-95% 3 RM
3 second eccentric

2. Snatch
6×1

“Conditioning”

3 Sets
3:00 AMRAP
5 Deadlift (275/185)
7 Wall Balls (20/14)(14/12)(10/8)
9 Toes To Bar

2:00 Rest Between Sets

*Deadlift should be 75% of 1RM or less
*TTB Scale ->Progressive TTB/ HKR/Dragon Fly

 

Saturday 11/12

“Conditioning”

8:00 AMRAP
400m Run
20 Push-Ups
20 Kettlebell Swings (55/35)

Rest 3:00

8:00 AMRAP
1000m Bike
20 Push-Press (75/55)
20 Weighted Sit-Ups (20/14)

Rest 3:00

8:00 AMRAP
1000m Bike/400m Run
20 Alternating Lunges
20 KB Sumo Deadlift High Pull (55/35)

FOLLOW US ON SOCIAL

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Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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