The Week of: 01-08-18

Monday

Warm Up

3 Rounds

Row 200m

Run 200m

Monster Walk

10 Squats (Air/Jumping/BB)

Strength

Heavy Single BS @ 88% of 1RM

Then;

ME Drop Set at 30#/20# lighter

Conditioning

10 RFT With A Partner:
10 Power Snatch (95#/65#)
10 OH Squats (95#/65#)
*alternating rounds
**14’ cap

Tuesday

Warm Up

8 min TABATA
Coach Says

Gymnastics

1A) 3x 5 RMU Turnovers
1B) 3x 20” FG Dead Hang
1C) 3x 45” Arch Hold

*rest in between movements and sets

Conditioning

For Time
Run 600m
50 TTB
Run 400m
30 TTB
Run 200m
10 TTB
*17’ cap

Wednesday

Warm Up

SUBU Warmup

Strength

1A) 4x 8 BR Lunges @ HP
*rest 60-90 sec

1B) 4x 8 Bent Over Rows (Moderate)
*rest 60-90 sec

Conditioning

EMOM for 15 min
1- 30” ME Dubs
2- 30” ME HSPU
3- 30” ME KBS (70#/53#)

Thursday

Warm Up

Dynamic Activity

Accessory

3x:
10 Banded Pull-Aparts
10 Banded OH Press
10 Banded Pull-downs
10 SA Kneeling KB Press (R/L)

Conditioning

For Time:
Row 1600m
40 Plate Facing Burpees (2 Plate Lengths)
Run 800m
40 Plate Facing Burpees

Friday

Warm Up

Pizza Game

Olympic / Capacity

E2MOM Complete:
15/12 Cal Row
2 Squat Cleans (75%-78% of 1RM)

Conditioning

For Time:
30 Pull-ups
15 Thrusters (95#/65#)
20 C2B Pull-ups
10 Thrusters (135#/95#)
10 BMU
5 Thrusters (155#/105#)
*15 min cap

Saturday

Warm Up

Hill Runs

Olympic

6x 2 Power Snatch*

*Goal is quality movement at a challenging weight.

Conditioning

For Time:
1 Chore Run
30 V-ups
15 DL (255#/175#)
5 Rope Climbs
1 Chore Run
5 Rope Climbs
15 DL
30 V-ups
1 Chore Run