The Week of: 12-04-17

Monday

Warm Up

3x:

Row 150m

Monster Walk

Goblet Squat Hold

Strength

4x 3 – Pause FS (3”)

*rest 2 minutes

Conditioning

For time:

100 Air Squats

50 Push-ups

5 Rope Climbs

50 Push-ups

100 Air Squats

*18 minute cap

 

Tuesday

Warm Up

Dynamic Stretching + FR Mobility + BB Progressions

BB Cycling

EMOM 10

3 C&J @ 155/105#

Conditioning

AMRAP 12

Run 200m

15 Cleans (115/75#)

*score is total reps completed

 

Wednesday

Warm Up

SUBU Warm Up

Engine Building

With a partner;

E2MOM 20

90” ME Cal Row

Conditioning

4 RFTWT:

15 Thrusters (95/65#)

15 C2B Pull-ups

*rest 3 minutes

**18 minute cap (total)

 

Thursday

Warm Up

Dynamic Activity + Shoulder DROM

Strength

5x 3 – Deadlift @ 75% of 1RM

*rest 2 minutes

Conditioning

CTL 11

7 Burpee DLs (or sandbag)

1 Snatch (165/115#)

7 Burpee DL (or sandbag)

2 Snatches

7

3…

*score is total reps completed

 

Friday

Warm Up

Row 250m

Run 200m

Row 150m

Run 200m

Then;

Dynamic Stretching

Alternating Gymnastics/Weightlifting

Alt EMOM 8

10 T2B

10 Snatches (75/55#)

Conditioning

FTWT:

Row 30 Cals

30 HSPUs

*rest 3 minutes

Run 200m

20 HSPUs

**15 minute cap

 

Saturday

Warm Up

Pizza Game

Midline

3x:

10 GHD Sit-ups

10 Hip Extensions

30” Paloff Hold (each side)

Conditioning

5 RFT:

30 Double Unders

20 Cal Row

10 SB Cleans (100/50#)