The Week of: 03-12-18

 Monday: 12-MAR-18

Warm Up:

SUBU Warm Up + Dynamic Stretching

Conditioning:

In teams of 3; complete:

AMRAP 25

Run 600m

60 Deadlifts (275/185#)

Run 600m

90 C2B Pull-ups

Run 600m

60 BJO (24/20”)

*score is total reps completed

**runs are broken up in 200m

***all other reps are broken up however

Tuesday: 13-MAR-18

Warm Up:

2x:

Row 250m

PVC Around the World

PVC Passthroughs

30” HS Hold

Volume:

E3MOM 12

Row 20 Calories

15 HSPUs

Conditioning:

AMRAP 12

10 DB Hang C&J (50/35#)

15 T2B

30 Double Unders

*score is total reps completed

Wednesday: 14-MAR-18

Warm Up:

3x:

Run 100m

10 Good Mornings

10 Arch to Hollow (on bar)

10 Lateral Hops

Strength:

Alt EMOM 15

5 SB Cleans (150/100#)

10 DB Squats (50/35#)

3 Rope Climbs

Conditioning:

5 RFT:

Run 200m

15 Target Burpees

*15 minute cap

Thursday: 15-MAR-18

Warm Up:

Dynamic Activity

Midline/Gymnastics:

1a) 4x 10 – Ring Dips

*rest 60 seconds

1b) 4x 10 – Hip Extensions

*rest 60 seconds

Conditioning:

3 RFT:

30 Air Squats

25 AbMat Sit-ups

20 HR Push-ups

*10 minute cap

Friday: 16-MAR-18

Warm Up:

Open Workout Prep

Conditioning:

“Open Workout 18.4”

Saturday: 17-MAR-18

Warm Up:

Dynamic Stretching

Volume:

E2MOM 10

12/10 AB Calories

100’ SB Carry (150/100#)

Conditioning:

For time:

Row 2k

50 Snatches (75/55#)

50 OH Lunges (75/55#)