The Week of: 10-23-17

Monday: 23-OCT-17

Warm Up

Ladder Drills

Olympic:

E90’ for 12’

2 Squat Cleans @ 65% (+20/15#)

Conditioning

CTL 9

2 T2B

2 HSPU

4 T2b

4 HSPU

6

6…

*score is total reps completed

 

Tuesday: 24-OCT-17

Warm Up

Dynamic Activity + Shoulder DROM

Midline/Gymnastics

1a) 4x ME – RMU (or progressions)

*rest 6-90 seconds

1b) 4x – ME L-Sit Hold

*rest 60-90 seconds

Conditioning

6 RFT:

40 Double Unders

Run 200m

15 KBS (70/53#)

 *20 minute cap

 

Wednesday: 25-OCT-17

Warm Up

3x:

Monster Walk

150m Row

10 Air Squats

30” Couch Stretch (ea. leg)

Strength

20 minutes to work towards a heavy double – Back Squat

Conditioning

Teams of 3; complete:

4 Stations:

AMRAP 4 – Calorie Row

Rest 1 minute

AMRAP 4 – Sandbag Cleans (100/50#)

Rest 1 minute

AMRAP 4 – WBS (20/14#)

Rest 1 minute

AMRAP 4 – Calorie Row

*scores is total reps completed

 

Thursday: 26-OCT-17

Warm Up

SUBU Warm Up

Midline/Gymnastics

15 minutes of HSW practice

*E2MOM – 10 Hollow Rocks

Conditioning

“Isabel”

For time:

30 Snatches (135/95#)

*10 minute cap

 

Friday: 27-OCT-17

Warm Up

3x:

Row 200m

10 Banded Pull Aparts

10 PVC Passthroughs

10 HS Shoulder Shrugs

Olympic

E2MOM 12

2 Pause Jerks @ 65% (+20/15#)

Conditioning

For time:

50 Calorie Row

50 Pull-ups

*12 minute cap

 

Saturday: 28-OCT-17

Warm Up

2 “Chore Runs” + Dynamic Stretching

Volume

With a partner;

Alt EMOM 12

45” ME Calories – Rower/AB

Conditioning

AMRAP 20

Run 1 mile

50 Burpees

50 Thrusters (45/35#)

50 BJO (24/20”)