Monday 9/18
“STRENGTH”
Bench Press
In 12 minutes:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 5 @ 70%
“CONDITIONING”
Benchmark: Wittman
7 Rounds for Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)
Silver: 35/25 lbs. + 75/55 lbs. + 20/16″
Bronze: 35/25 lbs. + 65/45 lbs. + 16/12″
Tuesday 9/19
“STRENGTH”
Back Squat
In 12 minutes:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 5 @ 70%
“CONDITIONING”
7 Rounds for Time:
10 Wall Balls (20/14)
10 Pull-ups
Silver: 14/12 lbs.
Bronze: 12/10 lbs. + Ring Rows
Wednesday 9/20
“CONDITIONING”
Teams of 2. Trade Every Minute.
AMRAP 12 minutes:
7 Power Cleans (135/95)
7 Bar Facing Burpees
14 Double Unders
REST 3:00
AMRAP 12 minutes:
7 Handstand Push-ups
7 Box Jumps (24/20)
7 Calorie Bike
Thursday 9/21
“CONDITIONING”
3 Rounds for Time:
1k/800m Bike
50 Abmat Sit-ups
25 Thrusters (95/65)
“STRENGTH”
In 10 minutes, build to a heavy:
1 Snatch DL
1 Power Snatch
1 Hang Snatch
Friday 9/22
“STRENGTH”
Deadlift
In 12 minutes:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 5 @ 70%
“CONDITIONING”
AMRAP 12 minutes:
2-4-6-8-10…etc
Shuttle Run (d/b = 1)
Deadlift (225/155)
Saturday 9/23
“CONDITIONING”
Teams of 3. One person running while 2 trade reps.
AMRAP 15 minutes:
30 Calorie Row
30 Box Jumps (24/20)
30 Push Press (95/65)
REST 5:00
AMRAP 15 minutes:
30 Calorie Bike
30 Burpees
30 Front Squats (95/65)
Run = 200m
