The Week of: 02-19-18

Monday

Warm Up

Run 200m

10 Air Squats

1 Monster Walk

10 Ankle Rolls (R/L)

1 Monster Walk

10 Air Squats

Run 200m

Strength

4x 8 – Back Squat @ 70% of 1RM

*2 minute recovery row/run/bike

Conditioning

In teams of 3; complete:

Alt EMOM 21

P1: 40” ME Calorie Row

P2: 40” ME SB March (150/100#)

P3: Rest

 

Tuesday

Warm Up

SUBU Warm Up

Midline/Gymnastics

1a) 4x 5 – Hips to Rings

*rest 60 seconds

1b) 4x 5 – MU Turnovers

*test 60 seconds

1c) 4x 60” – High Plank Hold

*rest 60 seconds

Conditioning

AMRAP 10

100 Burpees

Then;

12 KBS (53/35#)

6 HSPU

*score is total reps completed (excluding burpees)

 

Wednesday

Warm Up

Dynamic Stretching

Volume

E3MOM 15

Run 200m

10 DB Thrusters (50/35#)

Conditioning

4 RFT:

Run 400m

10 WBS (20/14#)

2 Rope Climbs

10 WBS (20/14#)

2 Rope Climbs

*20 minute cap

 

Thursday

Warm Up

BB Progressions

Olympic

EMOM 10

2 Snatch (full)

*135/95# (increasing weight each round)

Conditioning

EMOM 4

10 Push-ups

10 Pull-ups

*rest 1 minute

EMOM 3

12 Push-ups

8 C2B Pull-ups

*rest 1 minute

EMOM 2

14 Push-ups

6 BMUs

 

Friday

Warm Up

Dynamic Activity & Workout Prep

Conditioning

“Open Workout 18.1”

 

Saturday

Warm Up

AB Conga Line

Strength/Midline

1a) 4x 12 – SB Lunges (150/100#)

*rest 90 seconds

1b) 4x 12 – GHDSU

*rest 90 seconds

Conditioning

For time:

Row 1k

100 OHS (75/55#)

*class is cap