The Week of: 10-30-17

Monday

Warm Up

3x: 

Row 150m

10 PVC  Passthroughs

10 Banded Pull Aparts

10 PVC Drop Snatches 

Olympic 

E90” for 12’ 

2 Snatches (full) @ 75% of 1RM 

Conditioning

For time:

 Row 1k

Run 800m

200 Double Unders

*15 minute cap

 

Tuesday

Warm Up

SUBU Warm Up

Midline/Gymnastics

1a) 4x 4 – Hip Drive (on rings)

*rest 60 seconds

1b) 4x 4 –MU Turnovers (on box)

*rest 60 seconds

1c) 4x 4 – Ring Dips (strict)

*rest 60 seconds 

Conditioning

With a partner; complete:

12 RFT: 

15/12 Cal Row -or- 200m Run

12 T2B

*cap is class time

 

Wednesday

Warm Up

3x:

Run 200m

Monster Walk

10 Air Squats

Strength

Back Squats

7 @ 75%

5 @ 78%

3 @ 80%

3 @ 80%

5 @ 78%

7 @ 75%

Conditioning

AMRAP 10

15 Burpees

15 WBS (20/14#)

1 Rope Climb

*score is total reps completed

 

Thursday

Warm Up

3x

10 Ball Slams

20 Toe Taps (alt. 10 each foot)

30 Double Unders

Midline/Gymnastics

3 Rounds:

5 Strict T2B

10 V-UPS

15 Hollow Rocks

*rest 90 seconds

Conditioning

3 RFT:

21 Box Jumps (24/20”)

15 C2B Pull-ups

9 HSPUs

*12 minute cap

 

Friday

Warm Up

Dynamic Activity + Shoulder DROM

Olympic

E90” for 12’

1 Snatch Balance + 3 OHS @ 75% of 1RM Snatch

Conditioning

For time:

Run 200m

10 Thrusters (135/95#)

Run 200m

20 Thrusters (115/85#)

Run 200m

30 Thrusters (95/65#)

*15 minute cap

 

Saturday

Warm Up

2 “Chore Runs” + Dynamic Stretching

Volume

10x 10 – WBS (20/14#)

*rest 30 seconds

 Conditioning

13:00 Clock

Buy-in:

60” ME AB for Calories (x3)

Then;

AMRAP 12

45 BFB

30 DB Snatch (50/35#)

15 RMU

*score is total reps completed