The Week of: 11-06-17

Monday

Warm Up

2x:

200m Run/Row

10 PVC Passthroughs

10 PVC OHS

10 PVC Drop Snatches

Oympic

E90” for 12’

2 Snatches (full) @ 78% of 1RM Snatch

Conditioning

For time:

15-12-9-6

Hang Power Cleans

Front Squats

6-9-12-15

Deadlifts

STOH

*135/95#

 

Tuesday

Warm Up

SUBU Warm Up

Midline/Gymnastics

1a) 4x 5 – Hip Drive (to rings/bar)

*rest 60 seconds

1b) 4x 5 – MU Turnover (on box)

*rest 60 seconds

1c) 4x 5 – Ring Dips (strict)

*rest 60 seconds

Conditioning

3 RFT:

Run 400m

21 Pull-ups

15 HSPUs

*15 minute cap

 

Wednesday

Warm Up

2x:

Run 200m

Monster Walk

10 Air Squats

10 Good Mornings (banded)

Strength

Back Squats

6 @ 78%

4 @ 80%

2 @ 82%

2 @ 82%

4 @ 80%

6 @ 78%

Conditioning

AMRAP 12

45 Double Unders

30 DB Snatch (50/35#)

15 Burpees

*score is total reps completed

 

Thursday

Warm Up

Dynamic Stretching + Pizza Game

Midline/Gymnastics

3 RNFT:

7 T2B (strict)

12 V-Ups

17 Hollow Rocks

Conditioning

E3MOM 24

30” ME AB for Calories

-OR-

E3MOM 24

1’ ME Row for Calories

*score is total calories completed

 

Friday

Warm Up

Shoulder DROM + Snatch Balance Review

Olympic

E90” for 12’

1 Snatch Balance + 3 OHS @ 78% of 1RM Snatch

Conditioning

5 RFT:

6 Clusters (155/105#)

3 Rope Climbs

*class is time cap

 

Saturday

Warm Up

Run 800m + Dynamic Stretching

Volume

10x 12 WBS (20/14#)

*rest 30”

Conditioning

Alt EMOM 18

15/12 Calorie Row

15 KBS (53/35#)

15 BJO (24/20”)