The Week of: 11-13-17

Monday

Warm Up

2x:

Row 150m

10 Banded Good Mornings

10 PVC Passthroughs

10 PVC OHS

Olympic

E90” for 12’

2 Snatches (full) @ 80% of 1RM Snatch

Conditioning

AMRAP 12

25 Push-Ups

25 Air Squats

20 Pull-ups

20 Air Squats

15 Push-ups

15 Air Squats

10 Pull-ups

10 Air Squats

*score is total reps completed

 

Tuesday

Warm Up

SUBU Warm Up

Midline/Gymnastics

1a) 4x 4 – RMU (w/ double dip)

*rest 60 seconds

(Scale: 4x 5 – Turnover + Strict Dip)

1b) 4x 1’ – Paloff Hold

*rest 60 seconds

Conditioning

For time:

150 KBS (53/35#)

*EMOM 4 Burpees

**12 minute cap

 

Wednesday

Warm Up

3x:

200m Run

Monster Walk

20 Tow Taps

10 Air Squats

Strength

Back Squats

5 @ 80%

3 @ 84%

1 @ 88%

1 @ 92%

1 @ 88%

3 @ 84%

5 @ 80%

Conditioning

Teams of 3:

30 Front Squats (205/135#)

60 T2B

30 SB Cleans (150/100#)

60 T2B

*30 Calorie Row to begin & end each round

**18 minute cap

 

Thursday

Warm Up

Dynamic Activity

(Coach’s Choice)

Midline/Gymnastics

3 Rounds:

3 Body Levers

15 V-Ups

20

Hollow Rocks

Conditioning

For time:

Run 400m

21 HSPUs

Run 400m

18 HSPUs

Run 400m

15 HSPUs

Run 400m

12 HSPUs

Run 400m

9 HSPUs

*18 minute cap

 

Friday

Warm Up

Dynamic Stretching

Olympic

E90” for 12’

1 Snatch Balance + 3 OHS @ 80% of 1RM Snatch

Conditioning

4 RFT:

25 WBS (20/14#)

5 C&J (225/155#)

*12 minute cap

 

Saturday

Warm Up

SB ; Rowing Races

Volume

4 Rounds:

10 SB Lunges

20 Russian Twists

Conditioning

5 RFTR:

30” ME – AB Cals

30” Rest

30” ME – Box Jumps (24/20”) (no rebounding)

30” Rest

30” ME – Row Cals

30” Rest

30” ME – Deadlifts (225/155#)

30” Rest

*score is total reps completed