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)
