The Week of: 09-18-17

Monday

Warm Up

7 minute Tabata: "Coach Says"

Olympic

EMOM 10

Snatch Complex @ 70% (+10#)

(1 Power Snatch + 1 Hang Snatch)

Conditioning

CTL for 9 minutes

10 Burpee Over Box (24/18”)

3 CTB

10 Burpee Over Box

6 CTB

10 Burpee Over Box

9 CTB…

Tuesday

Warm Up

3x

200m Run

20” Box Shoulder Stretch

Gymnastics/Midline

1a) 4x 6 SHSPU + 6 KHSPU

*rest 60-90 seconds

1b) 4x 12 – Arch to Hollow

MB Tosses

*rest 60-90 seconds

Conditioning

“Nancy”

5 RFT

400m Run

15 OH Squats (95#/65#)

*20 Minute Cap

Wednesday

Warm Up

200m Run

Then,

3x:

8 High Kicks (each side)

8 Mountain Climbers (each side)

8 Deadlifts (bar/light/moderate)

Strength

E2MOM 10

3 Deadlifts @ 75% of 1RM

Conditioning

In teams of 3, complete:

90 Calorie Row

30 Cleans Over Shoulder

(100# Sandbag / 50# MB)

60 TTB

30 Cleans Over Shoulder

60 TTB

30 Cleans Over Shoulder

9 Rope Climb

Thursday

Warm Up

Row 400m

8 Inchworms

16 Arch-Hollows

Midline/Volume

1a) 6x 4 – BMU (progressions)

*rest 60 seconds

1b) 6x 45” – Paloff Hold

*rest 60 seconds

Conditioning

20' AMRAP for quality

1 Farmer Carry (100m)

10 Back Rack Lunges (155#/105#)

1 Bear Hug Carry (100m, 100#/50#)

1 Broad Jump (20m)

1 Trail Run

Friday

Warm Up

SUBU Warm Up

Olympic

E2MOM 12

Clean Complex @ 75% (+10#)

(1 Clean + 1 C&J)

Conditioning

“Annie*”

50-40-30-20-10

Double Unders

Abmat Sit-ups

*10 HSPU after every round

Saturday

Warm Up

2 “Chore Runs” + Barbell Progressions

Gymnastics/Volume

6 Rounds for quality:

100m Run

10 Ring Dips (scale appropriately)

Conditioning

For time:

Run 600m

15 Snatches (135#/95#)

Run 400m

15 C&J (165#/115#)

Run 200m

15 DL (225#/155#)