“STRENGTH”<\/strong><\/p>\n Back Squat “CONDITIONING”<\/strong><\/p>\n 3 Sets: Silver: 75\/55 lbs. + 20\/16″ “STRENGTH”<\/strong><\/p>\n Bench Press “CONDITIONING”<\/strong><\/p>\n 5 Sets: Silver: 95\/65 lbs. + 75 Single Unders “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Every Minute. AMRAP 20 minutes: Bronze: 14\/12 lbs. + 25\/15 lbs. “STRENGTH”<\/strong><\/p>\n Deadlift “CONDITIONING”<\/strong><\/p>\n For Time: Silver: 135\/95 lbs. “CONDITIONING”<\/strong><\/p>\n 5 Sets: Silver: Pull-Ups + Assisted HSPU “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Reps. Run Together<\/p>\n AMRAP 25 minutes: Monday 10\/9 “STRENGTH” Back Squat Every 2:00 x 6 Sets: 50% x 5 60% x 3 70% x 2 75% x 1 80% x 1 85% x AMRAP “CONDITIONING” 3 Sets: 30\/20 Calorie Bike 20 Thrusters (95\/65) 10 Burpee Box Jump Overs (24\/20) REST 2:00 Silver: 75\/55 lbs. + 20\/16″ Bronze: 25\/15 Calories + 45\/35 … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[11],"tags":[],"_links":{"self":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2799"}],"collection":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/comments?post=2799"}],"version-history":[{"count":3,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2799\/revisions"}],"predecessor-version":[{"id":2804,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2799\/revisions\/2804"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nEvery 2:00 x 6 Sets:
\n50% x 5
\n60% x 3
\n70% x 2
\n75% x 1
\n80% x 1
\n85% x AMRAP<\/p>\n
\n30\/20 Calorie Bike
\n20 Thrusters (95\/65)
\n10 Burpee Box Jump Overs (24\/20)
\nREST 2:00<\/p>\n
\nBronze: 25\/15 Calories + 45\/35 lbs. + 16\/12″<\/p>\nTuesday 10\/10<\/h3>\n
\nEvery 2:00 x 6 Sets:
\n50% x 5
\n60% x 3
\n70% x 2
\n75% x 1
\n80% x 1
\n85% x AMRAP<\/p>\n
\nAMRAP 3 minutes:
\n10 Power Cleans (135\/95)
\n50 Double Unders
\nMax Calorie Row in Remaining Time
\nREST 2:00<\/p>\n
\nBronze: 65\/45 lbs. + 50 Single Unders<\/p>\nWednesday 10\/11<\/h3>\n
\nOne person working on reps while the other bikes.<\/p>\n
\n12 Wall Balls (20\/14)
\n12 Push-ups
\n12 Dbl. DB\/KB Sumo Deadlifts (35\/25)
\n12 Pull-ups
\n12 Walking Lunge Steps<\/p>\n
\nSilver: 12\/10 lbs. + 25\/15 lbs. + Ring Rows<\/p>\nThursday 10\/12<\/h3>\n
\nEvery 2:00 x 6 Sets:
\n50% x 5
\n60% x 3
\n70% x 2
\n75% x 1
\n80% x 1
\n85% x AMRAP<\/p>\n
\n21-18-15-12-9-6-3
\nFront Squats (185\/125) (from floor)
\nToes to Bar<\/p>\n
\nBronze: 95\/65 lbs. + Hang Knee Raises<\/p>\nFriday 10\/13<\/h3>\n
\n15 Burpees
\n15 Power Snatch (75\/55)
\n20 Calorie Row
\n15 Handstand Push-ups
\n15 Wtd. Abmat Sit-ups (25\/15)
\nREST 3:00<\/p>\n
\nBronze: 12 Reps + Ring Rows + Push-Ups<\/p>\nSaturday 10\/14<\/h3>\n
\n1-Mile Run
\n– With Time Remaining, AMRAP:
\n50 Wall Balls (20\/14)
\n50 KBS (53\/35)
\n50 Thrusters (75\/55)
\n50 SDHP (75\/55)
\n100 Abmat Sit-ups<\/p>\n","protected":false},"excerpt":{"rendered":"