Monday 11/8
“Strength”
4 Sets
2-4 Ring/Bar Muscle-Up
*Scale to 6-8 Strict Pull-Ups
Rest 1:00
8/8 SA Half Kneeling Dumbbell Press
Rest :30
15 V-Ups
Rest 1:00
“Conditioning”
6 Rounds For Time
20 SA Dumbbell Snatch (50/35)
10 60ft. Shuttle Runs
*Complete 1 Push-Up At the End of Each Shuttle Rep
Silver: (40/30)
Bronze: (25/20)
Tuesday 11/9
“Strength”
4 Sets
2 Pause Front Squats 75-80% (13X1)
Rest 1:00
3-5 JackKnife HSPU + HSPU Negative
Rest 1:00
“Conditioning”
Open 16.2
In 4:00
25 TTB
50 DU (50 Singles or 50 Plate Hops)
15 Squat Cleans (135/85)
-If completed in 4 mins, then…
Add 4:00 to the clock and complete:
25 TTB
50 DU
13 Squat Cleans (185/115)
etc….
Silver:
Progressive TTB
(95/55)
(115/75)
(135/95)
(155/115)
(185/135)
Bronze:
Knee Raises
Power Clean + Front Squat
Wednesday 11/10
“Conditioning”
Teams of 2. Partner completes full round.
AMRAP 9 minutes
5 Burpee Box Jump Overs (24/20)
10 Front Rack Walking Lunge (53/35) *5 Each Leg
20 Wall Ball Russian Twists (20/14)
REST 3:00
AMRAP 9
5 Burpee Box Jumps Overs (24/20)
12/10 Calorie Row
15 Abmat Sit-ups
“Finisher”
15 Mins
Coach Led Mobility
Thursday 11/11
“Strength”
16:00 EMOM
Min 1: 4 Strict Press
Min 2: 6/6 SA Bent Over Row on Bench
Min 3: 6-10 Ring Pull-Ups
*Scale to 6-10 Ring Rows
Min 4: Rest
“Conditioning”
3 Sets
In 2:00
5 Deadlifts @ 70% 1 RM
In Time Remaining, AMRAP:
10/8 Cal Bike
15 Russian KB Swings (53/35)
Rest 1:00
Silver: 40 Singles, (44/25)
Bronze: 40 Plate Hops, (35/15
“Finisher”
3 sets
10 Dumbbell Bicep Curls
10 Banded Tricep Extensions
Friday 11/12
“Strength”
4 Sets
20ft Handstand Walk
Rest :30
5-10 Dips w/ 2 Sec Pause in Bottom
Rest :30
:30 Hollow Hold
Rest :30
“Conditioning”
9min AMRAP
3 Power Clean and Jerk (135/95)
3 HSPU
6 PC&J
6 HSPU
9 PC&J
9 HSPU
*Continue to add 3 reps each round.
Silver: (95/65), Box HSPU
Bronze: (65/45), Hand Release Push-Ups
Saturday 11/13
“Conditioning”
For Time:
1600m Run
50 Goblet Squats (53/35)
800m Run
40 Goblet Squats
400m Run
30 Goblet Squats
200m Run
Silver: (35/25)
Bronze: Air Squats + 1200, 600, 200, 100m Run
