The Week of: 10-08-18

Monday: 08-OCT-18

Olympic

5x 2 – Snatch @ 70% of 1RM (+5/10#)

*rest 2 minutes

Conditioning

6 RFT

3 Wall Walks

6 burpee broad jump (over the platform)

9 TTB

*15 minute CAP

 

Tuesday: 09-OCT-18

Gymnastics

The BMU

Beginner (0 BMU): 3-Position drills on box

Intermediate (1-3 BMU): 8x 2 - Coach Assisted (or banded) BMU

Advanced: 5x 3-5 Quality BMU*

*1 Chicken Wing= Demotion to intermediate for the remainder

Conditioning

5 rounds

AMRAP 2

200m run

ME Power Cleans (185/125#)

Rest 1 minute between rounds

*score is total cleans

 

Wednesday: 10-OCT-18

Strength

E3MOM 15

5 Back Squats @ 65% of 1RM (+10/15#)

20 Abmat sit-ups

Conditioning

WZA Online qualifier # 1

For time:

150 DU

60 WBS

30 C2B pull-ups

150 DU

*12 minute CAP

 

Thursday: 11-OCT-18

Olympic

5x 1 – C&J Complex (1 Clean + 1 C&J) @ 70% of 1RM (+5/10#)

*rest 2 minutes

Conditioning

“Mini Gauntlet”

1200m run

Rest 3 minutes

800m run

Rest 2 minutes

400m run

Rest 1 minute

200m run

Rest 1 minute

100m run

*Cap is class time

 

Friday: 12-OCT-18

Gymnastics

The Ring Dip

Beginner: 5x 20” support hold + 15 push-ups

Intermediate: Accumulate 40-45 Assisted Strict Ring Dips(band/feet on box)

Advanced: Accumulate 45 Strict Ring Dips For Quality

Conditioning

AMRAP3

6 Alternating DB Snatch (50/35#)

6 Box Jumps

6 Push-ups

Rest 1 minute

AMRAP 5

10 Alternating DB Snatch

10 Box Jumps

10 Push-ups

Rest 2 minute

AMRAP 7

14 Alternating DB Snatch

14 Box Jumps

14 Push-ups

*score is total reps

 

Saturday: 06-OCT-18

Midline/Volume

Alt EMOM 15

18/15 calorie row

15 WBS

20 Russian Twist w/ball

Conditioning

4RFT

200m farmer carry (50/35#)

15 DB thrusters

10 DB box step-overs

*Cap is class