The Week of: 11-06-18

 Monday: 05-NOV-18

Olympic:

E2MOM 12

12/9 Calorie AB

2 C&J (full) @ 70%

*15/12 Calorie Row

Conditioning:

W/ a partner; complete:

10 RFT (you go, I go):

6 Cleans

6 Jerks

6 Front Squats

*185/125#

Tuesday: 06-NOV-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:

E4MOM x5

Run 400m

12 Box Step Ups (50/35#)

6 BMU

Wednesday: 07-NOV-18

Strength:

Alt E2MOM 12

3 Deadlifts @ 85%

10 Deadlifts @ 75%

Conditioning:

AMRAP 15

20 DB Snatch (50/35#)

15 BJO (24/20”)

2 Rope Climbs

*score is total reps completed

Thursday: 08-NOV-18

Gymnastics: The HSW

10-15 of Practice

• Wall Holds

• Shoulder Taps

• Single Arm Holds

• Wall/Band Balance Drills

Conditioning:

FTWT:

30/25 Calorie AB

600m Run

30/25 Calorie Row

*rest 3 minutes

25/20 Calorie AB

400m Run

25/20 Calorie Row

*rest 3 minutes

20/15 Calorie AB

200m Run

20/15 Calorie Row

Friday: 09-NOV-18

Olympic:

E90” x 10

2 Power Snatches @ 60%*

*climb 5-10# each set

Conditioning:

3 RFTWT:

18-14-10

T2B

Thrusters (75/55#)

*rest 2 minutes

Saturday: 10-NOV-18

Volume + Midline:

EMOM 5

30 Double Unders

10 Push-ups

EMOM 5

5 Burpees Over Plate

10 Plank Over Plate

Conditioning:

For time:

1k Row Buy-In

Then;

3 RFT:

20 Deadlift (185/125#)

20 SA OH Lunges (59/35#)

20 DB Cleans

*class is cap