The Week of: 01-29-18

Monday

Warm Up

3x:

Row 200m

Monster Walk

10 Plated Squats

30” Ankle Mob (R/L)

Strength

3x 8 – Front Squats @ 60% of 1RM

*2’ recovery run/row/bike

Conditioning

2 RFT:

Row 40 Calories

Run 800m

*rest 3 minutes

**18 minute cap

 

Tuesday

Warm Up

Dynamic Stretching & Shoulder DROM

Midline/Gymnastics

1a) 4x 5 – Hips to Rings

*rest 60 seconds

1b) 4x 5 – MU Turnovers

*rest 60 seconds

1c) 4x 5 – Arch to Hollow (on ground)

*rest 60 seconds

Conditioning

Team of 2:

AMRAP 22'

30 Box Jumps (24/20”) (no rebounding)

4 Power Cleans

30 C2B Pull-ups

4 Squat Cleans

*205/135#

**score is total reps completed

 

Wednesday

Warm Up

SUBU Warm Up

Volume

E2MOM 12

20 Alt DB Snatch (50/35#)

10 Lateral OTDB Burpees

Conditioning

4 RFTWT:

20 OH Lunges (45/25#)

Run 200m

40 Double Unders

12 UB Thrusters (95/65#)

Run 200m

12 BFB

*rest 1 minute

**25 minute cap

 

Thursday

Warm Up

2x:

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Lateral Raises

Olympic/Gymnastics

E3MOM 15

2 Snatches (full) @ 70% of 1RM

3 Ub RMU

30” Recovery Row

Conditioning

For time:

50 HSPUs

30 T2B

10 Rope Climbs

*15 minute cap

 

Friday

Warm Up

Dynamic Activity

Strength/Midline

1a) 4x 8 – Split Squats @ Moderate

*rest 60 seconds

1b) 4x 10 – GHR

*rest 60 seconds

Conditioning

5 RFT:

Run 400m

10 Deadlifts (225/155#)

100’ SB Carry (Bear Hug)

*20 minute cap

 

Saturday

Warm Up

Run 600m + Dynamics Stretching + BB Progressions

BB Cycling/Gymnastics

E3MOM 18

10 HPC

10 WBS (20/14#)

10 STOH

10 BFB

*135/95#

Conditioning

AMRAP 12

21 Calorie Row

15 Double DB GTOH (50/35#)

9 OHS (95/65#)

*score is total reps completed