Monday 9/11
“STRENGTH”
Back Squat
Every 2:00 x 5 Sets:
Set 1: 5 @ 50%
Set 2: 3 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: ME @ 80%
“CONDITIONING”
For Time:
20 Front Squats (205/145)
30 Box Jumps (24/20)
40 Kettlebell Swings (53/35)
50 Wall Balls (20/14)
Silver: 155/105 lbs. + 20/16″ + 35/25 lbs. + 14/12 lbs.
Bronze: 115/75 lbs. + 16/12″ + 25/15 lbs. + 12/10 lbs.
Tuesday 9/12
“STRENGTH”
Bench Press
Every 2:00 x 5 Sets:
Set 1: 5 @ 50%
Set 2: 3 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: ME @ 80%
“CONDITIONING”
AMRAP 12 minutes:
10 Burpees
25 Double Unders
Wednesday 9/13
“CONDITIONING”
Teams of 2. Trade Reps as Needed.
AMRAP 20 minutes:
10-20-30-40-50…etc.
Hang Power Snatch (95/65)
Calorie Bike
Pull-ups
Overhead Squats
Abmat Sit-ups
Silver: 75/55 lbs.
Bronze: 45/35 lbs.
Thursday 9/14
“STRENGTH”
Deadlift
Every 2:00 x 5 Sets:
Set 1: 5 @ 50%
Set 2: 3 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: ME @ 80%
“CONDITIONING”
For Time:
5k Row
Silver: 3k Row
Bronze: 3k Row
Friday 9/15
“CONDITIONING”
3 Sets:
12 Push Press (115/75)
2:00 Max Box Jump Overs
REST 2:00
REST 5:00
3 Sets:
12 Thrusters (115/75)
1:00 Max Calorie Bike
REST 2:00
REST 5:00
3 Sets:
30 Abmat Sit-ups
5 Wall Walks
10 T2B
Saturday 9/16
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
AMRAP 25 minutes:
400m Run
50 Wall Balls (20/14)
50 Burpees
800m Run
50 KBS (53/35)
50 Goblet Squats (53/35)
