Monday 8/30
“Strength”
Jerk
4×3 @ 80%
15:00 Clock
*Pause in the catch position for each rep
“Conditioning”
“Mary”
20 min AMRAP
5 HSPU
10 Pistols
15 Pull-Ups
Silver: Box HSPU/ PU
Bronze: Seated Shoulder Press or HR Push-Ups/ Asst. Pull-Ups
Tuesday 8/31
“Strength”
Snatch
1 High Hang + 1 Hang + 1 Snatch
4×1 @ 75-80%
15:00 Clock
“Conditioning”
Open 11.1
10 min AMRAP
30 Double Unders (60 Singles)
15 Power Snatches (75/55)
Silver: 65/45
Bronze: 45/35
“Finisher”
3 sets
1:00 Plank
:30 Side Plank
:30 Side Plank
-rest 1:00-
Wednesday 9/1
“Conditioning”
Teams of 2
In 5:00
Max Reps Calorie Bike
-Rest 2:00-
In 5:00
Max Reps Bench Press (135/95)
-Rest 2:00-
In 5:00
Max Reps Calorie Row
-Rest 2:00-
in 5:00
Max Reps Wall Balls (20/14)
-Rest 2:00-
In 5:00
Max Reps Partner WB Sit-Ups (20/14)
*Trade Reps As Needed
Thursday 9/2
“Strength”
OHS
4×3 @ 75-80%
2 sec pause in the bottom
15:00 Clock
“Conditioning”
For Time
50 Burpee Box Jump Overs
40 Toes To Bar
30 Overhead Squats (95/65)
20 Push-Press
10 Muscle Ups
“Finisher”
3 Sets
5/5 Feet Elevated SL Glute Bridge
rest :30
Friday 9/3
“Strength”
Clean
2 Power Clean + 1 Clean
4×1 @ 80% 1 RM Clean
15:00 Clock
“Conditioning”
“DT”
5 Rounds For Time
12 Deadlift (155/105)
9 Hang Power Clean
6 Shoulder To Overhead
Silver: 135/85
Bronze: 95/65
“Finisher”
Tabata
Hollow Rocks
8x:20on/:10 off
Saturday 9/4
“Conditioning”
2 Rounds For Time
40 Wall Balls (20/14)
400m Run
40 Push Press (45/35)
400m Run
40 Lunges
400m Run
30 min Cap
