The Week of: 05-21-18

 Monday: 21-MAY-18

Warm Up:

“Flower” by Moby

Strength:

4x 6 – Back Squats @ 75% (+10/5#)

*rest 3 minutes

Conditioning:

4 RFT:

20 WBS (20/14#)

5 Power Cleans (245/165#)

*12 minute cap

Tuesday: 22-MAY-18

Warm Up:

SUBU Warm Up

Gymnastics/Strength:

1a) 4x 12 – Flat Body Ring Rows

*rest 60-90 seconds

1b) 4x 15 – Russian KBS (+5#)

*rest 60-90 seconds

Conditioning:

AMRAP 18

Run 200m

5 BMU

*Rx+ = RMU

**Scaled = Burpee Pull-Up

Wednesday: 23-MAY-18

Warm Up:

Run 600m

Row 500m

AB 0.5m

Midline:

300 Russian Twists

150 AbMat Sit-ups

*10 push-ups for breaking

Conditioning:

AMRAP 15

Teams of 2;

60 Calorie AB

60 SA DB OHL (50/35#)*

60 T2B

*CFR Standard

**score is total reps completed

Thursday: 24-MAY-18

Warm Up:

3x:

Run 200m

15 Goblet Squats

Then;

Ankle Mobility

Strength:

5x 3 – Pause Front Squats (3”) @ 65% (+10/5#)

*rest 3 minutes

Conditioning:

For time:

Row 1k

200 Double Unders

Run 1 Mile

*no cap

Friday: 25-MAY-18

Warm Up:

Dynamic Stretching + BB Progressions

Olympic:

12 minutes to establish a heavy single Snatch

Conditioning:

5 RFT:

10 Thrusters (135/95#)

10 C2B Pull-ups

*12 minute cap

Saturday: 26-MAY-18

Warm Up:

Dynamic Activity

Midline:

Accumulate;

50 V-ups

50 Arch Rocks

50 Hollow Rocks

Conditioning:

3 RFT:

Run 400m

10 Box Jumps (30/24”)

10 Deadlifts (225/155#)

*15 minute cap