The Week of: 10-16-17

Monday

Warm Up

3 Rounds:

Depth Jumps w/ rebounding

Jumping Squats (w/ KB)

Banded Jumps

Olympic

E90” for 12’

2 Squat Cleans @ 65%(+15/10#)

Conditioning

“Grace”

For time:

30 C&J (135/95#)

*10 minute cap

Tuesday

Warm Up

3 Rounds:

Run 200m

10 Push-ups

10 Passthroughs

10 Banded Pull Aparts

Gymnastics/Midline

15’ of HSW Practice

*E2MOM 10 Hollow Rocks

Conditioning

AMRAP 9

1’ ME – Cal Row (x3)

Then;

10 T2B

30 Double Unders

1 Rope Climb

*score is Cals + Reps completed

Wednesday

Warm Up

2 Rounds:

200m Row

Monster Walk

10 Leg Swings (each leg)

10 Good Mornings

Strength

E3MOM 15

3 Back Squats @ 80% of 1RM

Conditioning

Teams of 2; complete:

10 RFT:

7 Thrusters (95/65#)

14 Pull-ups

Run 100m

*you go; I go (full round)

Thursday

Warm Up

4 Rounds:

5 FGRR/Ring Pull-Up (w/ 3” Pause)

10 Arch to Hollow (on bar/ring)

5 Dips

Gymnastics/Midline

1a) 4x 5 – RMU (or progressions)

*rest 60-90 seconds

1b) 4x ME – Body Lever Hold

(at 45 degrees)

*rest 60-90 seconds

Conditioning

Alt EMOM 30

18/15 Cal Row

Rest

Friday

Warm Up

Dynamic Activity

Olympic

E2MOM 12

2 Pause Jerks @ 70% of 1RM

Conditioning

AMRAP 3

21 OHS (95/65#)

9 HSPUs

ME Burpees (w/ remaining time)

*rest 3 min*

15 OHS (115/85#)

15 HSPUs

ME Burpees (w/ remaining time)

*rest 3 min*

9 OHS (135/95#)

21 HSPUs

ME Burpees (w/ remaining time)

*score is total Burpees completed

Saturday

Warm Up

2 “Chore Runs” + Dynamic Stretching

Volume

5x:

10 Target Burpees

*rest 1 minute

Conditioning

4 RFT:

10 Deadlifts (275/185#)

25 AbMat Sit-ups

Run 400m