The Week of: 01-01-18

Monday

CLOSED FOR NEW YEAR’s DAy

 

Tuesday

Warm Up

2x:

Run 200m

10 Walking Lunges

10 Air Squats

1 Monster Walk

Strength

Heavy Single – BS @ 85% of 1RM

Then;

ME Drop Set @ 30/20# decrease

Conditioning

AMRAP 10

25 Air Squats

10 Box Jumps (24/20”)

15 WBS (20/14#)

10 Box Jumps

*score is total reps completed

 

Wednesday

Warm Up

SUBU Warm Up

Gymnastics/Midline

1a) 3x 5 – RMU Turnovers

*rest 60 seconds

1b) 3x 20” – FG Dead Hang

*rest 60 seconds

1c) 3x 45” – Hollow Hold

*rest 60 seconds

Conditioning

Teams of 3; complete:

120 Cal Row

45 C&J (185/125#)

60 T2B

30 SB Cleans (150/100#)

*15 minute cap

 

Thursday

Warm Up

Dynamic Stretching + BB Progressions

 BB Cycling

EMOM 8

30 Double Unders

5 Snatches (115/75#)

Conditioning

5 RFT:

10 Burpees

10 Pull-ups

*10 minute cap

 

Friday

Warm Up

Pizza Game

Shoulder Accessory

3x:

10 Banded Pull-Aparts

10 Banded OH Press

10 Banded Pull-downs

10 Kneeling SA KB Press (R/L)

 *rest 2 minutes

Conditioning

3 Stations:

AMRAP 5 – Cal Row

AMRAP 5 – SB Lunges (50#)

AMRAP 5 – DB Cleans (50/35#)

*rest 2 minutes

**score is total reps completed

 

Saturday

Warm Up

Run 800m

Row 500m

Volume

5x:

AMRAP 2

Run 200m

ME Burpees

*rest 1 minute

Conditioning

2 RFT:

Run 800m

50 KBS (53/35#)

5 Rope Climbs