The Week of: 04-16-18

Monday

Warm Up

5 min Row/AB

then;

3 Rounds

10 Banded RDL

10 Banded Bent Over Rows

10 Paloff Press (in a squat)

Strength

3x 10 BS @ 60% (+20/10#)

Conditioning

42-30-18 (with a Partner)

Burpees

Box Jump Overs

*Only 1 partner working at one time

**Non-working Partner must hold a plank for reps to count

***Work must be divided equally

 

Tuesday

Warm Up

3x

7 Banded Pull-aparts

7 Bicep Curls

7 Banded Lat Pull-downs

Gymnastics/Strength

E2MOM for 10 min

Run 200m

10 Strict Wide Grip Pull-ups

Conditioning

For Time

60/45 Cal AB

50/40 Cal Row

400m Run

30 Power Cleans (185#/125#)

*18 min cap

 

Wednesday

Warm Up

Dynamic Stretching

BB Progressions

Olympic

E2MOM for 14 min

3 Snatch (full) @ 65%

Conditioning

AMRAP in 12 min

64 Double-unders

32 DB Snatch (50#/35#)

16 TTB

 

Thursday

Warm Up

Dynamic Activity

FR Mobility

Strength

3x 8 Front Squats @ 60% (+20/10#)

Conditioning

For Time:

100 UB Wall Balls

50 UB Russian KBS (53#/35#)

*5 Burpee-over-MB every time you break

**12 min cap

 

Friday

Warm Up

2 min each station

Run

Row

AB

Midline

AMRAP in 10 min

30 Russian Twists

20 Sit-ups

10 Lat MB Toss

10 V-ups

Conditioning

6 RFT:

Run 400m

4 Rope Climbs

*class is cap

 

Saturday

Warm Up

600m run

Grunt work

Gymnastics

Alt EMOM for

-6 FBRR

-25 sec HS Hold

-12/9 AB Cals

Conditioning

In teams of 3:

150 Cal AB/Row

120 DL (155#/105#)

90 HSPU

75 Cal AB

60 DL (205#/135#)

45 HSPU