The Week of: 01-22-18

Monday

Warm Up

SUBU Warm Up

DB Cycling

Alt EMOM 10

10 Lateral DB Burpees

20 DB Cleans (50/35#)

Conditioning

“Assault Baseline”

For time:

60 Cal AB

50 Air Squats

40 AbMat Sit-ups

30 Push-ups

20 Pull-ups

10 Burpees

*18 minute cap

 

Tuesday

Warm Up

3x:

Row 200m

Monster Walk

10 SLDL (10 R/10L)

Strength

Work to a heavy back squat @ 95% of 1RM

Then;

ME Drop Set @ 30/20# down

Conditioning

2 RFTWT:

30 HSPUs

90 Double Unders

*rest 3 minutes

 

Wednesday

Warm Up

2x:

10 Passthroughs

10 Around the Worlds

10 Arch to Hollows (on Bar)

Gymnastics/Midline

1a) 4x 5 – MU Turnovers

*rest 60 seconds

1b) 4x 30” – FG Holds

*rest 60 seconds

1c) 4x 60” – Arch Holds

*rest 60 seconds

Conditioning

6 RFT:

Run 400m

10 Snatch (75/55#)

10 T2B

*20 minute cap

 

Thursday

Warm Up

Dynamic Stretching

Strength

1a) 4x 12 – BR Lunges @ HP

*rest 90 seconds

1b) 4x 12 – Bent Over Rows @ HP

*rest 90 seconds

Conditioning

For time:

30-20- 10

Target Burpees*

5-4- 3

Rope Climbs

*new CF standard

**10 minute cap

 

Friday

Warm Up

Shoulder Work

3x:

10 Banded Pull Aparts

10 Banded OH Presses

10 Banded Rows

10 DB Drags (5R/5L)

Conditioning

6 minutes to complete each station:

1: 200m Run + 60 WBS (20/14#)

2: 200m Run + 50 Deadlifts

3: 200m Run + 40 Hang Power Cleans

4: 200m Run + 30 STOH

5: 200m Run + 20 Thrusters

*135/95#

 

Saturday

Warm Up

800m Run + Dynamic Activity

Conditioning

FTWT:

3 Rounds:

21 Cal Row

15 C2B Pull-ups

9 SB Cleans (150/100#)

*rest 5 minutes*

3 Rounds:

15 Cal Row

12 Box Jumps (30/24”)

9 SB C&J (100/50#)