The Week of: 09-11-17

Monday

Closed.

Tuesday

Warm Up

3x:

Run 200m

Monster Walk

5 Drop Snatch (PVC)

10 OHS (PVC)

Olympic

EMOM 10

Snatch Complex @ 70 (+5#) (1 Power Snatch + 1 Hang Snatch)

Conditioning

AMRAP 10

Run 200m

30 Pull-ups

30 HSPU

30 T2B

*score is total reps completed

 

Wednesday

Warm Up

2x:

Row 250m

10 Arch to Hollow (on bar)

5 Strict C2B

Gymnastics/Midline

1a) 5x 5 SHSPU + 5 KHSPU

*rest 60-90 seconds

1b) 5x 10 – Arch to Hollow MB Tosses

*rest 60-90 seconds

Conditioning

In teams of 3:

For time:

160 Double Unders

80 DB Snatches (50/35#)

60 OTBJ (24/20”)

40 Front Squats (185/125#)

20 STOH (185/125#)

160 Double Unders

*EMOM – 4 Burpees

 

Thursday

Warm Up

3x:

10 Banded Good Mornings

10 Russian KBS

10 High Kicks

Strength

E2MOM 10

4 Deadlifts @ 70% of 1RM

Conditioning

For time:

Run 1 Mile

Row 250m

Friday

Warm Up

SUBU Warm Up

Midline/Volume

1a) 7x 3 – BMU (or progressions)

*rest 60-90 seconds

1b) 6x 40” – Paloff Hold

*rest 60-90 seconds

Conditioning

For time:

10-8-6-4-2

Clean (185/125#)

20-16-12-8-4 BFB

*15 minute cap

Saturday

Warm Up

2 “Chore Runs” + BB

Progressions

Olympic

E2MOM 12

Clean Complex @ 75% (+5#) (1 Clean + 1 C&J)

Conditioning

For time:

30 WBS (20/14#)

3 Rope Climbs

30 Double Unders

3 Rope Climbs

30 WBS

3 Rope Climbs

30 Double Unders

3 Rope Climbs

30 WBS

3 Rope Climbs

30 Double Unders