The Week of: 03-19-18

Monday

Warm Up

SUBU Warm Up + Dynamic Stretching

Strength

Alt EMOM 15

3 SB C&J (150/100#)

10 DB Lunges (50/35#)

10 C2B Pull-ups

Conditioning

4 RFT:

21 WBS (20/14#)

3 Snatches (full) (165/115#)

*12 minute cap

 

Tuesday

Warm Up

3x:

10 Banded Pull Aparts

10 Banded OH Presses

10 Banded Rows

10 SA KB Press (5R/5L)

30” Lat Stretch (R/L)

Volume

EMOM 5

10 OTB Burpees (20”)

Rest 1 minute

EMOM 5

15 OTB Jumps (20”)

Conditioning

For time:

10-9- 8-7- 6-5- 4-3- 2-1

T2B

*30 Double-Unders between each round

 

Wednesday

Warm Up

2x:

250m Row

1 Plated Bear Crawl

10 SA OH DB Lunges

20 Jumping Jacks

Gymnastics/Midline

1a) 4x 12 – Hip Extensions

*rest 60 seconds

1b) 4x 10 – AbMat Sit-ups

*rest 60 seconds

1c) 4x 10 – Banded PVC Pull-downs

*rest 60 seconds

Conditioning

5 RFT:

6 Power Cleans (135/95#)

9 Push-ups

12 Air Squats

1 Trail Run

*15 minute cap

 

Thursday

Warm Up

Dynamic Activity + BB Progressions

Olympic

5x 1 – 3 Position Snatch (hip, above the knee, below the knee) @ 70% of 1RM

*rest 2 minutes

Conditioning

For time:

40 Calorie AB

60 Calorie Row

800m Run

*Class time is cap

 

Friday

Warm Up

Applicable to 18.5

WOD Prep

TBD

Conditioning

“Open Workout 18.5”

 

Saturday

Warm Up

Run 800m + 50 Air Squats (to MB)

Volume

E3MOM 18

Row 20/17 Calories

3 Rope Climbs

Conditioning

For time:

Run 400m

40 SA OH DB Lunges (50/35#

40 DB Snatches (50/35#)

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

*Class time is cap