Monday 9/12
“Conditioning”
15 AMRAP
1 Power Clean (70% 1 RM)
2 Squat Cleans (70% 1 RM)
30 Double Unders
4 Muscle Ups
Silver: 4 C2B
Bronze: 1PC + 2 FS, Pull-Ups
Rest 5:00
“Strength”
4 Sets
8/8 Bulgarian Split Squats
Rest 1:00
8 Romanian Deadlift
Rest 1:00
Tuesday 9/13
“Strength”
16 EMOM
1.) 5-10 Strict Toes To Bar
2.) 3-5 Negative HSPU
3.) 8/8 SA Dumbbell Bench Press
Rest
“Conditioning”
21-15-12-9-6-3
Weighted Box Step-Overs (24/20″)(20/14WB)
Push-Press (95/65)
Silver: (14/10WB)(75/55PP)
Bronze: (20/16″)(10/8WB)(45/35PP)
Wednesday 9/14
“Conditioning”
Partner – Trade Movements
20 AMRAP
15/12 Cal Row
15 Wall Ball (20/14)
15 Wall Ball Sit-Ups
Rest 5:00
3 Rounds
1:00 Forearm Plank
:30 Flutter Kicks
1:00 Rest
Thursday 9/15
“Strength”
Every 2:30 For 5 Sets
3 Snatch Deadlift – Pause :03 at the Knee
3-5 Strict Chest To Bar Pull-Ups
*Challenge yourself on weight
“Conditioning”
8 Rounds For Time:
5 Hang Power Snatch UnBroken (115/85)
10 Toes To Bar
*3 Burpees Every Minute on the Minute
*Start With Burpees
Silver: 75/55
Bronze: 45/35
Friday 9/16
“Strength”
Back Squat
in 15:00
Build to a 5 Rep Heavy Back Squat
“Conditioning”
6 Rounds For Time:
10 SA DB Push Press (L)(50/35)
30Ft. SA DB Front Rack Walking Lunge (L)
10 SA DB Push Press (R)
30Ft. SA DB Front Rack Walking Lunge (R)
15 SGymnastics Crunch
Silver: 40/30
Bronze: 25/15
Saturday 9/17
“Conditioning”
5 Rounds For Time
300/250m Row
10 Pull-Ups
15 Kettlebell Sumo Deadlift High-Pull (53/35)
300/250m Row
15 Kettlebell Swings (53/35)
10 Push-Ups
1:00 Rest
