The Week of: 10-09-17

Monday

Warm Up

3x:

Row 250m

10 PVC Passthroughs

10 PVC Around the Worlds

10 Arch to Hollows (on pull-up Bar)

Gymnastics/Midline

1a) 4x 4 - RMU (or progressions)

*rest 60-90 seconds

1b) 4x 4 – Body Levers

*rest 60-90 seconds

Conditioning

AMRAP 7

15 T2B

10 Burpee Box Jumps (24/20”)

*score is total reps completed

Tuesday

Warm Up

Dynamic Activity + BB Progressions

Olympic

E90” for 12

2 Squat Cleans @ 65% (+10/5#)

Conditioning

5 RFT:

Run 400m

12 Deadlifts (185/125#)

*18 minute cap

Wednesday

Warm Up

SUBU Warm Up

5x:

10 BFB (AFAP!)

*rest 1 minute

Conditioning

In teams of 3; complete:

120 Cal Row

100 Double Unders (each)

80 Pull-ups

60 WBS (20/14#)

40 HSPU

20 Snatches (165/115#)

*static DL Hold for 1 non-working partner for all movements (not including the Snatches)

Thursday

Warm Up

TABATA 6

“Coach Says”

Strength

E2MOM 10

4 Back Squats @ 70%

Conditioning

5 Rounds:

P1: 1’ ME – SB Cleans (100/60#)

P2: 1’ ME – SB Cleans

P1: 1’ ME – SA DB STOH (50/35#)

P2: 1’ ME – SA DB STOH

*score is total reps completed

Friday

Warm Up

3x:

10 PVC Passthroughs

10 Banded Pull Aparts

10 R/L Ankle Rolls

Run 200m

Then;

BB Progressions

Olympic

E2MOM 12

2 Pause Jerks @ 65% (+10/5#)

*3” pause

Conditioning

For time:

Row 750m

10 Rope Climbs

*12 minute cap

Saturday

Warm Up

Hill Runs + Fun Activity

Gymnastics/Midline

15 minutes of HSW practice (or progressions)

*E2MOM – 10 Arch Rock

Conditioning

For time:

Run 1 Mile

50 DB Snatches (50/35#)

100’ HSW (10 Wall Walks)