The Week of: 11-27-17

Monday

Warm Up

Dynamic Stretching + Shoulder DROM

Olympic

20 minutes to establish a 1RM Snatch

Conditioning

With a partner; complete:

8 RFT:

25 WBS (20/14#)

10 Deadlifts (225/155#)

*you go, I go full rounds

 

Tuesday

Warm Up

SUBU Warm Up

Gymnastics

1a) 3x ME – RMUs

*rest 60 seconds

1b) 3x 1’ – Paloff Hold (each side)

*rest 60 seconds

Conditioning

5 RFT:

Run 400m

12 C2B Pull-ups

2 Rope Climbs

*18 minute cap

 

Wednesday

Warm Up

Run 600m + Dynamic Stretching

Midline

2x:

21 V-UPS

15 Hollow Rocks

9 Strict T2B

Conditioning

For time:

50 Cal Row

40 SA STOH (50/35#)

30 Target Burpees

*12 minute cap

 

Thursday

Warm Up

3x:

Row 150m

Monster Walk

10 Air Squats

Strength

20-25 minutes to establish a new 1RM Back Squat

Conditioning

For time:

Run 1 Mile

100 Double Unders

OR

For time:

Row 2k

100 Double Unders

 

Friday

Warm Up

2x:

10 PVC Passthroughs

10 Banded Good Mornings

10 Leg Swings (R/L)

10 PVC OHS

Olympic

E2MOM x3

10 C&J (135/95#) (185/125#) (215#/155#)

*rest 2 minutes

Conditioning

5 RFT:

6 Cleans (155/105#)

9 HSPUs

*10 minute cap

 

Saturday

Warm Up

Dynamic Activity

Volume

EMOM 8

5 OTDB Burpees

10 DB Snatches (50/35#)

Conditioning

AMRAP 12

10 SB Lunges (100/50#)

10 BJO (24/20”)

10 T2B

1 Farmers Carry (53/35#)