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Tuesday 10.17.17

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Back Squat
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

Fitness Conditioning
50/35 Calorie Row
200 Single-Unders
800m Run
200 Single-Unders
50/35 Calorie Row

Sport Conditioning
50/35 Calorie Assault Bike
100 Double-Unders
800m Sandbag Run (50/25)
100 Double-Unders
50/35 Calorie Assault Bike

Monday 10.16.17

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Squat Snatch
On the Minute x 8
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

Fitness Conditioning
3 Rounds:
30 Hang Power Cleans (95/65)
30 Wall Balls (14/10)
20/12 Calorie Bike

Sport Conditioning
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row

Saturday 10.14.17

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Fitness Conditioning w/Partner
Buy In: 800 Meter Run
5 Rounds:
12 Pull-ups or Ring Rows
9 Snatch (95/65)
6 H.R. Push-ups
Cash Out: 800 Meter Run

Sport Conditioning w/Partner
Buy In: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Handstand Push-ups
Cash Out: 800 Meter Run

Friday 10.13.17

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Front Squat
6 Sets of 2:
Sets 1 & 2 – 70%
Sets 3 & 4 – 75%
Sets 5& 6 – 80%

Fitness Conditioning
3 Rounds:
400 Meter Run
12 Deadlifts (185/135)
21 Box Jumps or Step Ups (24/20)

Sport Conditioning
3 Rounds:
400 Meter Run
12 Deadlifts (225/155)
21 Box Jumps (24/20)

Competitor Conditioning *max DL must be at least 400/285
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)

Thursday 10.12.17

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Clean and Jerk
On the Minute x 6 (2 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Fitness Conditioning w/partner 
AMRAP 20
4 Pull-ups or Ring Rows
8 Push-ups
12 Kettlebell Swings (50/35)

Sport Conditioning w/partner 
AMRAP 20
4 Strict Pull-ups
4 Handstand Push-ups
12 Kettlebell Swings (50/35)

Competitor Conditioning w/partner 
AMRAP 20
2 Ring Muscle Ups
4 Handstand Push-ups
12 Kettlebell Swings (70/50)

*Athletes will complete a full round before switching.

Wednesday 10.11.17

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Push Press
Heavy 5
Heavy 4
Heavy 3
Heavy 2
Heavy 1

Fitness Conditioning
On the 3:00 x 4 Rounds
15/10 Calorie Bike
10 Burpees
Max Push Presses (75/55) in time remaining
No rest between rounds

Sport Conditioning
On the 3:00 x 4 Rounds
20/15 Calorie Row
10 Barbell Facing Burpees
Max Push Presses (95/65) in time remaining
No rest between rounds

Competitor Conditioning
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses (135/95) in time remaining
No rest between rounds

Monday 10.9.17

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Squat Snatch
On the Minute x 8
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest

Fitness Conditioning
AMRAP 18:
15/10 Calorie Bike
15 Wall Balls (14/10)
12 Dumbbell Snatches (40/25)
9 K2E or HKR

Sport Conditioning
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar