The Week of: 07-16-18

Monday 16-JUL-18

Warm Up

3 Rounds

200m Run

10 Push-ups

10 Air Squats

10 SA Ring Rows (S= Ring Row)

10 Tuck Jumps

Strength

4x 8 Bench Press @Week #1 +15/10#

Conditioning

@ 0:00 complete:

3 RFT

12 Burpees

12 C2B

@ 4:00 complete:

3 RFT

12 Burpees

12 BJO

@ 8:00 complete:

3RFT

12 C2B

12 BJO

*12 min cap

 

Tuesday 17-JUL-18

Warm Up

3x

10 Cal Row

10 Lateral Arm Raises (5 ea.)

10 SA Kneeling KB Press (5 ea.)

5 Prone Shoulder External Rotation

5 PVC Split Jerks

Volume

E2MOM for 10 min

Trail Run

3 Jerks @ 65% (+15#/10#)

Conditioning

AMRAP in 13 min

50 Double-unders

20 FR Lunges (95#/65#)

10 Power Snatch (95#/65#)

 

Wednesday 18-JUL-18

Warm Up

SUBU Warmup

Midline

3 Rounds: (2:30 min clock ea.)

:30 ME Flutter Kicks

:30 ME Russian Twists

:30 ME Alt Leg V-ups

1:00 Plank

*rest 1:30-2 min

Conditioning

AMRAP in 12 min

In teams of 3 complete:

180 Calorie AB

100 Double KB Thrusters (53#/35#)

20 Rope Climbs

*Class is cap

 

Thursday 19-JUL-18

Warm Up

Dynamic Activity and Shoulder DROM

Strength/Gymnastics

1a) 4x ME SHSPU

*rest 60 sec

1b) 4x 30” L-sit Hold

*rest 60 sec

Conditioning

For Time With A Partner:

A) 200m Run

250m Row

B) 400m Run

500m Row

C) 600m Run

750m Row

D) 800m Run

1K Row

*25 min cap

**P1 runs while P2 rows. When they each finish they switch (P2 runs and P1 rows). Once A is finished, continue to B… and so on.

 

Friday 20-JUL-18

Warm Up

200m Run

3 Rounds

10 Banded Good Mornings

10 High Kicks

10 Jumping Squats

200m Run

Strength

5x 5 DL @ 70% (+15#)

Conditioning

For Time

30 TTB

30 Squat Cleans (165#/115#)

30 TTB

*12 min cap

 

Saturday 21-JUL-18

Warm Up

2 min each station (easy pace)

Run

Row

AB

Olympic

EMOM for 8 min

2x Power Snatch (pick your weight)

Conditioning:

For Time

60 WB

600m Run

40 DB Snatch (50#/35#) (total reps)

40 Cal Row

20 SA DB STOH (50#/35#) (ea. arm)

20 Cal AB

10 RMU

100 Dubs

*class is cap