The Week of: 06-18-18

Monday: 18-JUN-18

Warm Up

Run 400m

20 Double KB DLs

20 MB Squats

20 Banded Rows

Run 200m

Strength

5x 4 – Back Squats @ 75% (+20/10#)

*rest 3 minutes

Conditioning

For time:

40/30 Calorie Row

30 Burpees

40/30 Calorie AB

30 Burpees

400m Run

*15 minute cap

 

Tuesday: 19-JUN-18

Warm Up

SUBU Warm Up

Strength/Gymnastics

1a) 4x ME – Wide Grip Pull-ups

*rest 60-90 seconds

1b) 4x ME – Russian KBS

*rest 60-90 seconds

Conditioning

For time:

18-15-12-9

OHS (95/65#)

T2B

*12 minute cap

 

Wednesday: 20-JUN-18

Warm Up

2x:

Row 150m (supine grip)

10 Banded RDL

20 GTOH (w/ plate)

Then;

BB Progressions

Olympic

E2MOM 14

3 Power Cleans @ 75% (+15/10#)

Conditioning

AMRAP 15

40 Double Unders

20 DB Snatch (50/35#)

40 Double Unders

20 HSPUs

*score is total reps completed

 

Thursday: 21-JUN-18

Warm Up

Dynamic Stretching + Ankle Mobility

Strength

5x 4 – Front Squat @ 75% (+15/10#)

*rest 3 minutes

Conditioning

For time:

25-20-15-10-5

Thrusters (75/55#) (95/65#) (115/75#) (135/95#) (155/105#)

5-4-3-2-1

SB Cleans (150/100#)

*15 minute cap

 

Friday: 22-JUN-18

Warm Up

Row 150m

AB 0.3 Miles

Run 100m

Volume

Alt EMOM 15

200/150m Row

12/9 Calorie AB

1 Trail Run

Conditioning

5 RFT:

Run 200m

10 Box Jumps (24/20”)

10 C2B Pull-ups

*15 minute cap

 

Saturday: 23-JUN-18

Warm Up

Pizza Game

Midline

Accumulate:

50 Hollow Rocks

50 Arch Rocks

50 ATW Ball Slams

Conditioning

4 RFT (w/ a partner):

40 Lunges (45/25# plate OH)

40 Burpees to Plate

30 KB DL (53/35#)

150 Double Unders

*class is cap