Monday 12/4
“CONDITIONING”
3 Sets:
AMRAP 3 minutes
5 Clean and Jerks (205/140)
15 Box Jump Overs (24/20)
Max Calorie Bike
REST 2:00
REST 5:00
3 Sets:
AMRAP 3 minutes
15 KBS (70/53)
15 Burpees Over Erg
Max Calorie Row
REST 2:00
Silver: 155/105 lbs. + 20/16″ + 53/35 lbs.
Bronze: 115/75 lbs. + 16/12″ + 35/25 lbs.
Tuesday 12/5
“STRENGTH”
Every 2:00 x 5 Sets, building to a max
Set 1: 5 Back Squats
Set 2: 4 Back Squats
Set 3: 3 Back Squats
Set 4: 2 Back Squats
Set 5: 1 Back Squat
“CONDITIONING”
AMRAP 15 minutes
15 Deadlifts (185/125)
15 Toes to Bar
15 Wall Balls (20/14)
15 Med Ball Sit-ups
Silver: 135/95 lbs. + 14/12 lbs.
Bronze: 95/65 lbs. + 12/10 lbs.
Wednesday 12/6
“STRENGTH”
Teams of 2. Trade Rounds.
AMRAP 3 minutes:
2 Strict Pull-ups
REST 3:00
AMRAP 3 minutes:
3 Strict Press (115/75)
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 15 minutes:
20 Shuttle Runs (d/b = 1)
30 Hang Power Snatch (95/65)
40 Calorie Row
50 Air Squats
Thursday 12/7
“STRENGTH”
EMOM 10 minutes
O: 4 x 1 1/4 Front Squats, building sets
E: 15 Weighted Abmat Sit-ups
“CONDITIONING”
AMRAP 3 minutes
5 Power Cleans (135/95)
10 Bar Facing Burpees
REST 1:00
AMRAP 3 minutes
5 Push Jerks (135/95)
10 Box Step Overs (24/20)
REST 1:00
AMRAP 3 minutes
5 OHS (135/95)
10 RKBS (70/53)
Silver: 115/75 lbs. + 20/16″+ 53/35 lbs.
Bronze: 75/55 lbs. + 16/12″ + 35/25 lbs.
Friday 12/8
“CONDITIONING”
For Time:
50 Pull-ups
1k Bike
21 Thrusters (95/65)
2k Bike
21 Thrusters (95/65)
1k Bike
50 Pull-ups
Silver: 35 Pull-ups + 65/45 lbs.
Bronze: 35 Ring Rows + 45/35 lbs.
Saturday 12/9
“CONDITIONING”
Teams of 3. Trade Every 10 Reps.
AMRAP 20 minutes:
100 Bench Press (135/95)
100 Calorie Row
100 Deadlifts (135/95)
100 Calorie Bike
100 Box Jumps (24/20)
REST 5:00
AMRAP 7 minutes (Solo):
25 Abmat Sit-ups
30 Mountain Climbers
25 Glute Bridges
