The Week of: 01-15-18

Monday

Warm Up

5x:

10 KB Squat Jumps

10 Banded Squats

10 Two Footed Hops

Strength

Work to a heavy Back Squat @ 92%

Then;

ME Drop Set @ 30/20# down

Conditioning

E3MOM 15

20 Air Squats

15 Burpees

10 C2B

 

Tuesday

Warm Up

Dynamic Stretching + Shoulder DROM

Gymnastics/Midline

1a) 4x 5 – MU Turnovers

*rest 60 seconds

1b) 4x 25” – FG Dead Hang

*rest 60 seconds

1c) 4x 45” – Hollow Hold

*rest 60 seconds

Conditioning

“Open WOD 11.1”

AMRAP 10

30 Double Unders

15 Power Snatches (75/55#)

*score is total reps completed

 

Wednesday

Warm Up

Row 500m

Run 200m

Row 250m

Run 200m

Shoulder Work

3x:

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Lateral Raises

30” HS Hold

*rest 2 minutes 

Conditioning

With a partner; complete:

For time:

100 Cal Row

100 WBS (20/14#)

100 T2B

*15 minute cap

 

Thursday

Warm Up

3x:

Run 100m

10 OH Lunges

10 Banded Good Mornings

1 Monster Walk

Strength

1a) 4x 10 – BR Lunges @ HP

*rest 60-90 seconds

1b) 4x 10 – Bent Over Rows @ Moderate

*rest 60-90 seconds

Conditioning

AMRAP 10

20 BJO (24/20”)

20 SA DB Cleans (50/35#) (10R/10L)

1 Farmer Carry (53/35#)

 *score is total reps completed

 

Friday

Warm Up

Dynamic Activity + BB Progressions

BB Cycling

E2MOM 12

15 Cal Row

5 C&J (165/115#)

Conditioning

5 RFT:

Run 200m

12 HSPUs

*15 minute cap

 

Saturday

Warm Up

Run 800m + Dynamic Stretching

Conditioning

AMRAP 20

1 Deadlit (350/245#)

2 Rope Climbs

20 Target Burpees

*score is total reps completed