The Week of: 12-11-17

Monday

Warm Up

SUBU Warm Up + Dynamic Stretching

Volume

With a partner; complete:

6x 600m Runs

*you go, I go (3 each)

Conditioning

4 Stations (x4)

30” ME – Burpees

30” Rest

30” ME – Row/AB

30” Rest

30” ME – Double Unders

30” Rest

30” to Sprint 100m

30” Rest

*score is total reps completed

 

Tuesday

Warm Up

3x:

Row 100m

Monster Walk

10 Air Squats to MB

Strength

4x 3 – Front Squat @ 70% of 1RM

*rest 2 minutes

Conditioning

For time:

21 HSPUs

15 Deadlifts (275/185#)

9 HSPUs

15 Deadlifts

21 HSPUs

*12 minute cap

 

Wednesday

Warm Up

2x:

10 Good Mornings

10 Banded Pull Aparts

10 KBS

Then;

Shoulder DROM

Alternating Gymnastics/Weightlifting

Alt EMOM 10

14 DB Snatch (5@/35#)

14 Pull-ups

Conditioning

Teams of 3;

AMRAP 20

1k Row

75 OHS (45/35#)

60 Box Jumps (24/20”)

45 T2B

*score is total reps completed

 

Thursday

Warm Up

Dynamic Activity

Strength

4x 3 – Push Press @ 65% of 1RM Jerk

*rest 2 minutes

Conditioning

2 RFTWT:

50 Push-ups

5 Rope Climbs

*rest 5 minutes

**15 minute cap

 

Friday

Warm Up

10 PVC Passthroughs

10 PVC Around the Worlds

10 PVC OHS

Then;

BB Progressions

BB Cycling

Increasing EMOM 7

1 Snatch (135/95#)

2 Snatches

3 Snatches…

Conditioning

“Open WOD 17.5”

10 RFT:

9 Hang Cleans (115/75#)

35 Double Unders

*18 minute cap

 

Saturday

Warm Up

Run 400m

Row 500m

AB 15 Cals

Then;

Dynamic Stretching

Midline

3 RNFT:

Run 200m

30 Push-ups

20 GHDSU

Conditioning

5 RFT:

AMRAP 2

Run 200m

ME SB Cleans (100/50#)

*score is total reps completed