The Week of: 12-18-17

Monday

Warm Up

3x:

100m Run

10 Burpees

10 Air Squats

1 Monster Walk

Strength

4x 3 – Pause Front Squats @ 75% of 1RM

*rest 2 minutes

Conditioning

AMRAP 7

C&J (full)

*205/135#

**score is total reps completed

 

Tuesday

Warm Up

Card Deck:

Hearts: Push-ups

Spades: Sit-ups

Clubs: Air Squats

Diamonds: Burpees

Engine

Alt E2MOM 16

Run 200m

Row 25 Cals

Conditioning

AMRAP 10

60 Double Unders

20 T2B

*score is total reps completed

 

Wednesday

Warm Up

2x:

Run 200m

10 Arch to Hollow (on bar)

10 PVC OHS

10 Target Burpees

Alt Gym/WL

E2MOM 10

10 Snatches (75/55#)

10 C2B

Conditioning

4 RFTWT:

Run 200m

15 WBS (20/14#)

15 HSPUs

*rest 2 minutes

**18 minute cap (including rest)

 

Thursday

Warm Up

SUBU Warm Up

Strength

5x 3 – Deadlifts @ 70% of 1RM

*rest 2 minutes

Conditioning

With a partner; complete:

For time:

4K Row

*500m max intervals

**EMOM – 10 Burpees until 10:00

 

Friday

Warm Up

Dynamic Stretching + BB Progressions

BB Cycling

Alt EMOM 10

10 DB Cleans

20 SA STOH (10R/10L)

*50/35#

Conditioning

5 RFT:

10 Thrusters (95/65#)

10 BFB

*15 minute cap

 

Saturday

Warm Up

Dynamic Activity

Midline

“Annie”

50-40- 30-20- 10

Double Unders

Sit-ups

Conditioning

AMRAP 20

Row 40 Cals

50 T2B

40 BJO (24/20”)

50 Air Squats

*score is total reps completed