Monday 9/19
“Strength”
3 sets
Max Strict HSPU
Rest 1:00 Between Sets
Silver: Push-Ups
Bronze: Kneeling Push-Ups
*No resting in the bottom for either
*Hips off ground for push-ups
“Conditioning”
20min AMRAP
10 Push-Press (115/80)
10 Russian Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Silver: 85/65PP, 35/26KBS
Bronze: 55/45PP, 26/15KBS, Step-Ups
Tuesday 9/20
“Strength”
3 sets
Max Reps Strict Pull-Ups
Rest 1:00 Between Sets
*No Kip to Assist
*Everyone attempts a pull-up first
*If pull-ups are 1 rep, finish out the sets
with ring rows.
Silver: Feet Elevated Ring Row
Bronze: Ring Rows
“Conditioning”
12 EMOM
Min 1: 15/12 Cal Bike
Min 2: 6 C2B + 6 Air Squats
Min 3: MaxHollow Hold
Silver: 6 Kipping Pull-Ups
Bronze: 6 Jumping Pull-ups
“Strength”
3 Sets:
8/8 Single Arm Dumbbell Bench Press
8/8 Bulgarian Split Squats
Rest 1:00
Wednesday 9/21
“Conditioning”
Partner:
8 Rounds For Time:
500m Row
8 Squat Cleans (95/65)
Silver: (75/55)
Bronze: 400m, (45/35)
*Trade Rounds
“Strength”
3 Sets
5 each Y-T-W
8 Romanian Deadlift
10/10 Single Leg Calf Raises
Rest 1:00
Thursday 9/22
“Strength”
3 sets
Max Reps Toes To Bar
Rest 2:00 Between Sets
*Drop to hanging knee raises
*Knees must brake parallel
*Dropping off the bar stops the set
“Conditioning”
15 AMRAP
50 Double Unders
40 Sit-Ups
30 Push-Ups
20 Reverse Lunges
Scaled:
75 Single Unders
30 Sit-Ups
20 Push-Ups
20 Reverse Lunges
“Mobility”
10 Minutes Coach Led Mobility
Friday 9/23
“Strength”
3 sets
Max Reps Ring Muscle Ups
Rest 2:00 Between Sets
Silver: BMU
Bronze: Dips (box or ring)
“Conditioning”
4 Rounds:
Every 6 Minutes
10 Back Squat (~70% of 5 RM)
8 Burpees
120ft. Farmer Carry (Heavy)
30ft. Handstand Walk
Silver: 2 Wall Walks
Bronze: 40 alt. Plank Shoulder Taps
Saturday 9/24
“Conditioning”
4 Rounds
20 Alt. Dumbbell Snatch (50/35)
400m Run
120ft. Plate OH Carry (45/35)
200m Run
Rest 2:00
“Conditioning”
Bike Intervals
8 Rounds
:20 Work/ :20 Rest
