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

FOLLOW US ON SOCIAL

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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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