The Week of: 10-15-18

Monday: 15-OCT-18

Olympic

5x 2 – Snatch @ 70% of 1RM (+10/15#)

*rest 2 minutes

Conditioning

For time:

50-40-30-20-10

Alt DB Snatch (50/35#)

*20 SA OH DB Lunge after each round

**15 minute cap

 

Tuesday: 16-OCT-18

Gymnastics

The BMU

Beginner (0 BMU): 3-Position drills on box

Intermediate (1-3 BMU): 8x 2 - Coach Assisted (or banded) BMU

Advanced: 5x 3-5 Quality BMU*

*1 Chicken Wing= Demotion to intermediate for the remainder

Conditioning

Teams of 3; complete:

CTL 18

30 Calorie Row (pacer)

10 Burpees

10 HSPU

20 Burpees

20 HSPU

30

30…

*Cals are to be completed after each grouping

**team can work on Burpees & HSPU simultaneously

***score is total reps completed (excluding Cals)

 

Wednesday: 17-OCT-18

Strength

E3MOM 15

5 Back Squats @ 65% of 1RM (+15/20#)

1’ Plank

Conditioning

AMRAP 20

Run 200m

10 Front Squats (155/105#)

5 RMU

*score is total reps completed

 

Thursday: 18-OCT-18

Gymnastics

The Ring Dip

Beginner: 5x 20” support hold + 15 push-ups

Intermediate: Accumulate 40-45 Assisted Strict Ring Dips(band/feet on box)

Advanced: Accumulate 45 Strict Ring Dips For Quality

Conditioning

4 RFT:

50 Air Squats

5 Rope Climbs

*cap is class

 

Friday: 19-OCT-18

Olympic

5x 1 – C&J Complex (1 Clean + 1 C&J) @ 70% of 1RM (+10/15#)

*rest 2 minutes

Conditioning

For time:

9-12-15-18-21

Deadlift (135/95#)

STOH (135/95#)

*50 Double Unders after each round

 

Saturday: 20-OCT-18

Volume/Midline

Alt EMOM 10

20 RKBS (heavy)

20 Hollow Rocks

Conditioning

You go, I go rounds:

8 RFT:

15 Calorie Row

12 Hang Clean (115/85#)

8 RFT:

15 Calorie Row

12 T2B

8 RFT:

12 Hang Clean (115/85#)

12 T2B

*class is cap