The Week of: 02-26-18

Monday: 26-FEB-18

Warm Up

2x:

Row 250m

1 Monster Walk

10 PVC Passthroughs

10 PVC OHS

Strength

3x 5 – OHS @ 70% of 1RM

*2 minute row/bike/run recovery

Conditioning

AMRAP 12

15 Box Jumps (24/20”)

10 OHS (95/65#)

*score is total reps completed

Tuesday: 27-FEB-18

Warm Up

SUBU Warm Up

Midline/Gymnastics

1a) 4x 10 – Hip Extensions

*rest 60 seconds

1b) 4x 4 – BMU

*rest 60 seconds

Conditioning

AMRAP 10

40 Double Unders

10 C2B Pull-ups

2 Rope Climbs

*score is total reps completed

Wednesday: 28-FEB-18

Warm Up

3x:

Run 200m

10 Banded Pull Aparts

10 Banded OH Presses

30” T-Spine Stretch

Volume

Alt EMOM 20

15/12 Calorie Row

10 HSPU

Conditioning

For time:

40 Calorie AB

30 WBS (20/14#)

20 SB Cleans (150/100#)

*10 minute cap

Thursday: 01-MAR-18

Warm Up

Burgener Warm Up

Olympic

5x 2 – Snatch Doubles @ 70% of 1RM

*rest 90 seconds

Conditioning

Alt EMOM 20

P1/M1: ME Calorie AB

P2/M2: ME Calorie AB

P1/M3: ME Plated Burpees

P2/M4: ME Plated Burpees

*score is total reps completed

Friday: 02-MAR-18

Warm Up

Open Workout Prep

Conditioning

“Open Workout 18.2”

Saturday: 03-MAR-18

Warm Up

Run 600m + Dynamic Stretching

Midline

100 AbMat Sit-ups

1’ SB Hold

100 Russian Twists

1’ SB Hold

100 Flutter Kicks

1’ SB Hold

Conditioning

For time:

Run 600m

40 T2B

20 Deadlifts (315/205#)