The Week of: 02-05-18

Monday

Warm Up

3x:

60” SB BH Hold (150/100#)

10 Ankle Rolls (R/L)

Plated Hip Stretch

Strength

4x 8 – Front Squats @ 60%

*2 minute recover row/run/AB

Conditioning

EMOM 3

12 Deadlifts (185/125#) + 5 Burpees

EMOM 3

9 HPC (185/125#) + 5 Burpees

EMOM 3

6 STOH (185/125#) + 5 Burpees

 

Tuesday

Warm Up

SUBU Warm Up

Midline/Gymnastics

1a) 4x 5 – Hip Drive (to rings)

*rest 60 seconds

1b) 4x 5 – MU Turnovers

*rest 60 seconds

1c) 4x 5 – Arch to Hollow (on ground)

*rest 60 seconds

Conditioning

With a partner; complete:

8 RFT:

15/12 Calorie Row

10 KB/DB Lunges (50/35#)

15 T2B

*you go; I go rounds

**20 minute cap

 

Wednesday

Warm Up

2x:

Row 250m

Run 200m

10 Banded Good Mornings

10 Air Squats

Open Prep

E2MOM 12

20 SA DB Cleans (50/35#)

10 Lateral OTDB Burpees

Conditioning

In teams of 4; complete:

AMRAP 20
250m Row (pacer)

ME Rope Climbs

ME Clusters (135/95#)

ME Double Unders
*score is total reps completed

 

Thursday

Warm Up

Shoulder DROM + BB Progressions

Olympic

E3MOM 15

3 Snatches (full) @ 70% of 1RM

3-4 RMU (goal is to be UB)

30” Recovery Row

Conditioning

Buy-in:

EMOM 10 – 10 Burpees

Then; at 10:00

5 RFT:

Run 200m

20 Air Squats

10 Burpee DLs (50/35#)

 

Friday

Warm Up

Dynamic Activity

Strength/Midline

1a) 4x 8 – Split Squats

*rest 60 seconds

1b) 4x 10 – GHR

*rest 60 seconds

1c) 4x 5 – Seated Box Jumps

*rest 60 seconds

Conditioning

For time:

60 WBS (20/14#)

40 KBS (70/53#)

20 BMU

*12 minute cap

 

Saturday

Warm Up

Dynamic Stretching

DB Cycling/Gymnastics

E2MOM 12

10 HSPU

20 Alt DB Snatches (53/35#)

Conditioning

3 RFTWT:

Run 400m

20 GOTB (20”) (53/35#)

5 Hang Squat Snatch (135/95#)

*rest 2 minutes