Monday 9/25
“STRENGTH”
Back Squat
Every 2:00 x 5 Sets:
4 x 5 @ 70%
1 x 5+ @ 70%
“CONDITIONING”
AMRAP 6 minutes:
12 Kettlebell Swings (53/35)
12 Box Jump Overs (24/20)
REST 2:00
AMRAP 6 minutes:
Max Meter Row
REST 2:00
AMRAP 6 minutes:
12 Goblet Squats (53/35)
12 Wtd. Box Step-Ups (53/35)
REST 2:00
AMRAP 6 minutes:
Max Meter Row
Tuesday 9/26
“STRENGTH”
Bench Press
Every 2:00 x 5 Sets:
4 x 5 @ 70%
1 x 5+ @ 70%
“CONDITIONING”
3 Sets:
5 Power Cleans (185/125)
1:00 Burpee Pull-ups
REST 2:00
REST 5:00
3 Sets:
5 Push Jerks (185/125)
2:00 Max Calorie Bike
REST 2:00
Wednesday 9/27
“CONDITIONING”
Teams of 3. Trade every 250m on the Rower.
AMRAP 25 minutes:
10 Wall Balls (20/14)
10 SDHP (75/55)
30 Double Unders
10 Front Squats (75/55)
10 Push Press (75/55)
P1: Rower
P2: Reps
P3: Rest
Thursday 9/28
“STRENGTH”
Deadlift
Every 2:00 x 5 Sets:
4 x 5 @ 70%
1 x 5+ @ 70%
“CONDITIONING”
AMRAP 12 minutes:
5 Power Snatch (115/75)
10 Toes to Bar
5 Squat Snatch (115/75)
10 Box Jumps (24/20)
REST 5:00
For Time:
100 Abmat Sit-ups
Friday 9/29
“STRENGTH”
In 10 minutes:
Build to a moderate 3-rep Thruster
“CONDITIONING”
For Time:
27-21-15-9
Calorie Row
Thruster (95/65)
Saturday 9/30
“CONDITIONING”
Teams of 2. Trade reps every 200m run.
AMRAP 20 minutes:
5 Power Cleans (155/105)
10 Toes to Bar
15 Wall Balls (20/14)
P1: Reps
P2: Run
*Switch after each run*
