The Week of: 09-09-19

Monday: 09-SEP-19

Conditioning

0:00 – 20:00

AMRAP 20

400m Run

2 Rope Climbs

3 Rounds of “DT”

12 Deadlifts (95/65#)

9 Hang Power Cleans

6 S2O

25:00 – 35:00

Establish a 10RM Back Squat

or

3x 10 Back Squats @ 65%

Tuesday: 10-SEP-19

Strength

E2MOM x 5

5 Bench Press @ 70-80%

Conditioning

AMRAP 16

10 Pull-ups

10 BSO (24/20”) (50/35#)

10 TTB

10 BSO

*Rx+: C2B Pull-ups

**score is total reps completed

Wednesday: 11-SEP-19

Conditioning

For time:

21-15-9

Thrusters (95/65#)

BFB

*10 minute cap

Olympic Strength

Alt EMOM 16

Min 1 – 2 C&J (full) @ 80-85%

Min 2 – 0:40 of RKBS (70/53#)

Thursday: 12-SEP-19

Bodybuilding Day

0:00 – 10:00

AMRAP 10

20 Push-ups

20 AbMat Sit-ups

10:00 – 15:00

Rest

15:00 – 25:00

AMRAP 10

15 Bent Over Rows

15 Box Jumps (24/20”)

25:00 – 30:00

Rest

30:00 – 42:00

With a partner,

For time:

1-10-1

BB Bicep Curl Pyramid

*back and forth with a partner; BB should never touch the ground

Friday: 13-SEP-19

Conditioning

With a partner; complete:

“Team Triple 3”

For time:

3k Row

300 Double Unders

3 Mile Run

*split as you see fit

**athletes can run together if they want to get more running in

Rx+: solo mission

Saturday: 14-SEP-19

Conditioning

For time:

30 WBS (20/14#)

10 Snatch @ 50%

30 WBS

8 Snatch @ 60%

30 WBS

6 Snatch @ 70%

30 WBS

4 Snatch @ 80%

30 WBS

2 Snatch @ 90%

*30 minute cap

Midline

AMRAP 7

20 V-ups

20 Tuck Crunch

40 Russian Twists