The Week of: 10-02-17

Monday

Warm Up

SUBU Warm Up + BB

Progressions

Olympic

Every 90" for 12'

2 Cleans @ 65% of 1RM

Conditioning

With a partner; complete:

50 Synchronized WBS (20/14#)

30 Cleans (135/95#)

50 Synchronized WBS

20 Cleans (185/135#)

50 Synchronized WBS

10 Cleans (225/155#)

*12 minute cap

Tuesday

Warm Up

Run 600m + Shoulder DROM

Gymnastics/Midline

1a) 4x 3 RMU (or progressions)

*rest 60-90 seconds

1b) 4x 3 Body Levers

*rest 60-90 seconds

Conditioning

3 RFT:

Run 400m

21 Burpees

2 Rope Climbs

*15 minute cap

Wednesday

Warm Up

Olympic

E2MOM 12

2 Pause Jerks @ 65% of 1RM Jerk

Conditioning

“Jackie+”

For time:

Row 1k

50 Thrusters (45/35#)

30 C2B Pull-ups

*12 minute cap

Thursday

Warm Up

Sand Bag Races w/ rowing

Gymnastics/Midline

15 minutes of HS Walk Practice

*EMOM 5 Hollow Rocks

Conditioning

Alt EMOM 30

1: 45” ME Cals on AB

2: 45” ME Dubs

3: 45” ME Cals on Rower

4: Trail Run

5: 45” Plank Hold

6: Rest

Friday

Warm Up

3x:

10 Banded Good Mornings

10 Goblet Squats

10 Right Leg Swings

10 Left Leg Swings

10 BS

(BB/increase/increase)

Strength

E2MOM 12

5 Back Squats @ 65% of 1RM

Conditioning

For time:

12-9- 6-3

Power Snatch (135/95#)

BMU

*12 minute cap

Saturday

Warm Up

2 “Chore Runs” + Fun Activity

Volume Training

5x:

10 Burpees (AFAP)

*rest 1 minute

Conditioning

3 RFTWT:

20 BJO (24/20”)

15 DB Cleans (50/35#)

Run 200m