The Week of: 08-13-18

Monday 13-AUG-18

Olympic:

7X 1 Snatch Complex@ 65% of 1RM (+10/5#)

(1 Snatch from Mid-hang + 1 Snatch from Low-hang)

*rest 2 min in b/w

Conditioning:

5RFT:

20 WBs (20#/14#)

15 SDHP (95#/65#)

*15 min cap

Tuesday 14-AUG-18

Gymnastics: HSPU (10-12 min duration)

Beginner: Kipping Tech and Practice for the duration

Intermediate: Accumulate 45 Kipping HSPU

*scale total if needed

Advanced: Accumulate 45 Deficit HSPU (3” or more)

Conditioning:

AMRAP in 13 min

40 Dubs

20 HR Push-ups

10 Strict Pull-ups

Wednesday 15-AUG-18

Strength:

E2MOM 12

3 FS @ 65% of 1RM (+10/5#)

Conditioning:

For Time

Row 500m

15 BJ (24”/20”)

12 DL (185#/125#)

Run 400m

15 BJ

12 DL

AB 30 Cals

15 BJ

12 DL

*Class is cap

Thursday 16-AUG-18

Gymnastics: Pull-up/C2B

Beginner: Kipping Tech and Practice for the duration

*goal is to make shapes and generate power

Intermediate: Accumulate 45 Kipping C2B’s/Pull-ups

*scale total if needed

Advanced: Accumulate 45 Butterfly C2B’s/Pull-ups

*scale total (up or down) if necessary

Conditioning:

“Burpee Test”

100 Burpees for time

*10 min cap

Friday 17-AUG-18

Olumpic:

7x 1 C&J Complex @ 65% of !RM (+10/5#)

(1 C&J + 1 Clean)

Conditioning:

For Time

30-20-10

Cal Row/AB

10-10-10

SB Cleans (150#/100#)

-or-

Barbell Cleans (185#/125#)

*14 min cap

Saturday 18-AUG-18

Midline:

Alt. EMOM 8

-1 min plank hold

-ME Sit-ups

Conditioning:

CTL for 15 min:

Run 200m

5 OHS (95#/65#)

1 Rope Climb

Run 200m

10 OHS

2 Rope Climbs

Run 200m

15 OHS

3 Rope Climbs

*OHS’ go up by 5 reps each round

**Rope climbs ascend (pun) by 1 each round