The Week of: 02-12-18

Monday

Warm Up

Ladder Drills

Strength

3x 8 –Back Squat @ 70% of 1RM

*2 minute recovery row/bike/run

Conditioning

AMRAP 8

8 Power Cleans (95/65#)

8 C2B Pull-ups

8 STOH (95/65#)

8 T2B

*score is total reps completed

Tuesday

Warm Up

Dynamic Stretching + Shoulder DROM

Midline/Gymnastics

1a) 4x 5 – Hips to Rings

*rest 60 seconds

1b) 4x 5 – RMU Turnovers

*rest 60 seconds

1c) 4x 30” – FG Holds

*rest 60 seconds

Conditioning

AMRAP 15

Run 200m

10 SA OH Lunges (R) (50/35#)

20 Alt DB Snatches (50/35#)

10 SA OH Lunges (L) (50/35#)

*score is total reps completed

Wednesday

Warm Up

SUBU Warm Up

Volume

Alt EMOM 20

12 Burpees

15/12 Calorie Row

40 Double Unders

12 DB Cleans (50/35#)

Conditioning

For time

30 Calorie AB

25 HSPUs

20 Deadlifts (225/155#)

*10 minute cap

Thursday

Warm Up

Burgener Warm Up

Olympic

EMOM 10

2 Cleans (full) (195/125#)

*add 10/5# each minute     

Conditioning

CTL 7:

2 Rounds:

4 BJO (24/20”)

4 OHS (95/65#)

2 Rounds:

8 BJO

8 OHS

2 Rounds:

12 BJO

12 OHS…

*score is total reps completed

Friday

Warm Up

Dynamic Activity

Strength/Midline

1a) 4x 10 – SB Lunges (150/100#)

*rest 60 seconds

1b) 4x 10 – GHDSU

*rest 60 seconds

Conditioning

For time:

100 Double Unders

25 Pull-ups

75 Double Unders

15 K2E

50 Double Unders

10 BMUs

75 Double Unders

15 K2E

100 Double Unders

25 Pull-ups

*15 minute cap

Saturday

Warm Up

AB Conga Line

Volume

With a partner; complete:

8x 200m – Sprint

*you go, I go

Conditioning

With a partner; complete:

8 RFT:

15/12 Calorie Row

10 SBFB (Sandbag Facing Burpees)

5 SB C&J (150/100#)

*you go; I go

**20 minute cap