The Week of: 11-20-17

Monday

Warm Up

Run 600m + Dynamic Stretching

Olympic

E90” for 12 minutes

2 Snatches (full) @ 82% of 1RM Snatch

Conditioning

TABATA 16

Burpees

Sandbag Lunges (100/50#)

T2B

Row for Cals

*score is total reps completed

 

Tuesday

Warm Up

SUBU Warm Up

Midline/Gymnastics

1a) 4x 5 – RMU (w/ double dip)

*rest 60 seconds

1b) 4x 1’ – Paloff Hold

*rest 60 seconds

Conditioning

For time:

21-15-9

C&J (115/85#)

C2B Pull-ups

*12 minute cap

 

Wednesday

Warm Up

2x:

Row 250m

10 Goblet Squats

Monster Walk

Strength

Back Squat Cycle (Week #4)

3 @ 86%

2 @ 90%

1 @ 92%

1 @ 94%

1 @ 92%

2 @ 90%

3 @ 86%

Conditioning

For time:

Run 800m

100 Double Unders

Run 800m

*15 minute cap

 

Thursday

CLOSED FOR THANKSGIVING

 

Friday

Warm Up

2x:

10 Calorie Bike (moderate)

10 PVC Passthroughs

10 OHS

Monster Walk

Olympic

E90” for 12 minutes

1 Snatch Balance + 3 OHS @ 82% of 1RM Snatch

Conditioning

6 RFT:

10 HSPUs

10 BJO (30/24”)

*12 minute cap

 

Saturday

Warm Up

Dynamic Activity

Volume Training

Partner Rowing Intervals

E2MOM 20

90” ME for Meters

Conditioning

For time:

50 Cal Row

40 KBS (53/35#)

30 BFB

20 Deadlifts (185/125#)

10 Thrusters (185/125#)