The Week of: 11-12-18

Monday: 12-NOV-18

Olympic

E2MOM 12

2 C&J (full) Building in Weight

(70%, 75%, 80%, 85%, 90%, 95%)

Conditioning

CTL 20

1-3, 2-6, 3-9, 4-12…

Rope Climbs

HSPUs

*score is total reps completed

Tuesday: 13-NOV-18

Gymnastics

The RMU

1) 5x 2 RMU on a box

2) 5x 3 Kip swings + turnover on rings

Conditioning

8 Rounds:

AMRAP 2

13/11 Calorie AB

ME Box Step-ups (53/35#)

*rest 1 minute between rounds

**increase Calorie by 1 each round

***score is total step-ups

Wednesday: 14-NOV-18

Strength

E4MOM 20

5 Deadlifts @ 75-80%

15/12 Calorie Row

15 T2B

Conditioning

AMRAP 15

800m Run

150 Double Unders

30 Devil’s Press (50/35#)

*with remaining time – ME BBJO (24/20”)

Thursday: 15-NOV-18

Gymnastics

The HSW

10-15 of Practice

• Wall Holds

• Shoulder Taps

• Single Arm Holds

• Wall/Band Balance Drills

Conditioning

For time:

60 Deadlifts

45 OHS

30 STOH

*135/95#

**20 minute cap

-Rest 5 minutes

Alt EMOM 12

15 RKBS

ME Flutter Kicks

Friday: 16-NOV-18

Olympic

Alt EMOM 12

3 Snatch @ 80%

3 Bench @ 80%

Conditioning

For time:

18 RMU

400m Run

15 RMU

400m Run

12 RMU

400m Run

*200m Run for every break on RMU

Saturday: 17-NOV-18

Conditioning

In teams of 2; complete:

In 12 minutes,

“Light Double Karen”

300 WBS (14/10#)

In 7 minutes,

“Double Grace”

60 C&J (135/95#)

In 7 minutes,

150 RKBS (Heavy AF)

Midline/Volume

10 Rounds (you go, I go)

P1: 15/12 Calorie AB

P2: ME Russian Twists