The Week of: 10-29-18

Monday: 29-OCT-18

Olympic

E2MOM 12

50 Double Unders

3 C&J @ 65-70% of 1RM

Conditioning

FT&TR:

Run 1000m

3 Minute ME Box Jumps (24/20”)

Run 800m

2 Minute ME Box Jumps (30/24”)

Run 600m

1 Minute ME BBJO (24/20”)

Run 400m

*2 Scores (Total Time & Total Reps)

 

Tuesday: 30-OCT-18

Gymnastics

The RMU

1) 5x 2 Toe-Assisted MU complex (pause at the pull and at the transition)

2) 5x 3 Kip swings on rings

Conditioning

E3MOM x6

15/12 Calorie Row

5 Squat Cleans (185/135#)

ME WBS (20/14#)

*rest 2 minutes

**score is total WBS

 

Wednesday: 31-OCT-18

Strength

Deadlift

EMOM 12:

Min 1-3: 5 deadlifts @ 70%

Min 4-6: 3 deadlifts @ 75%

Min 7-9: 1 deadlift @ 80%

Min 10-12: 15 deadlifts @ 50%

Conditioning

For time:

Cash-in (under 2 min):

30/25 Cal AB

Then;

5 Rounds:

12 STOH (135/95#)

12 Pull-ups

12 SDHP

*must complete cash-in again if you did not complete the first under 2 minutes

 

Thursday: 01-NOV-18

Gymnastics

The HSW

10-15 of Practice

• Wall Holds

• Shoulder Taps

• Single Arm Holds

• Wall/Band Balance Drills

Conditioning

EMOM 15

10 Burpees

ME Double Unders

*score is total Double Unders completed

Midline

4x ME – Ring Plank Hold + 50 Russian Twists

 

Friday: 02-NOV-18

Olympic

Snatch

E2MOM 12

10 BFB

3 Snatches @ 65-70%

Conditioning

AMRAP 10

10 Snatches (75/55#)

3 RMU

*score is total reps completed

 

Saturday: 03-NOV-18

Volume

21-15-9

Strict HSPU

Strict Pull-ups

*Rest 5 Minutes

45 HSPU

45 Pull-ups

Conditioning

Teams of 2:

35:00 Clock

2 Rounds:

50 Cal AB

50 DB Cleans (50/35#)

2 Rounds:

50 Alt DB Snatch (50/35#)

400m Run

2 Rounds:

50 T2B

50 RKBS 70/53#)

If you finish before the time cap complete;

AMRAP Box Step Overs (50/35#)