This Week's Script (092418)

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The Script: Monday 092418

The Strength: Front Squats 

10-10-7-7-7-7 (20:00 To Accomplish, Including Warm Ups) 

-Squat every 2:00-2:30 Minutes


The Conditioning: 12:00 AMRAP

30 Double Unders 

20 OH Kb Swings (53#/35#)

10 HSPU

The Script: Tuesday 092518

The Conditioning: For Time

21-15-9

Power Cleans (135#/95#)

Pull Ups

The Script: Wednesday 092618

The Conditioning: 3 RFT

Cardio (1,000m Row, 40/30 Cal Bike, 800m Run)

30-20-10

Air Squats

Russian Twists 

The Script: Thursday 092718

The Conditioning: 21:00 AMRAP (Thursday Pace) 

8/6 Strict Pull Ups 

20/14 Hand Release Push Ups

10 Bent Over Barbell Rows (HAP)

7 Tall Box Jumps 

Heavy Carry D&B


The Script: Friday 092818

The Strength: After Warm Up (10 EB-7-7-5-5 in 10:00)

5 Sets in 20 Minutes 

3 Back Squats (HAP)

6 Tall Box Jumps 


The Conditioning: For Time (____ Time Cap)

20-18-16-14-12-10-8-6-4-2

Jumping Lunges

Bear Crawl Across