The Week of: 03-26-18

Monday

Warm Up

3x:

Row 150m

Monster Walk

10 Air Squats (to MB)

Strength

E2MOM 10

10 Back Squats (155/105#)

5 SB Cleans (150/100#)

Conditioning

5 RFT:

10 Burpees

10 Pull-ups

*12 minute cap

 

Tuesday

Warm Up

2x:

10 Banded Pull-aparts

10 Banded OH Presses

10 Banded Lat Raises

Gymnastics

10-15 minutes of HSW practice

Conditioning

AMRAP 12

Run 200m

10 DB Hang C&J (55/35#)

*score is total reps completed

 

Wednesday

Warm Up

SUBU Warm Up

Volume

Alt EMOM 21

15/12 Calorie Row

12 WBS (20/14#)

40 Double Unders

Conditioning

Teams of 3;

AMRAP 3

AB Calories

AMRAP 3

Deadlifts (225/155#)

AMRAP 3

Rope Climbs

*score is total reps completed

 

Thursday

Warm Up

3x:

Run 200m

10 Jumping Lunges

5 Wall Kick-ups

Strength/Midline

1a) 4x 10 – SA OH Lunges (53/35#)

*rest 60 seconds

1b) 4x 6-8 – Strict HSPU

*rest 60 seconds

Conditioning

For time:

20 Power Cleans (225/155#)

10 Squat Cleans (245/165#)

*10 minute cap

 

Friday

Warm Up

Dynamic Activity

Volume

Alt EMOM 12

10 T2B

Run 100m

Conditioning

For time:

Run 400m

15 BMU

Run 200m

15 BMU

Run 400m

*12 minute cap

 

Saturday

Warm Up

Run 600m + Dynamic Stretching

Part I:

4 Rounds:

30” ME – KBS (53/35#)

30” – Rest

30” ME – Box Jumps (24/20)

30” – Rest

*score is total reps

Part II:

4 RFT:

15 DB Thrusters (53/35#)

10 Calorie AB/Row

5 GOTB (48”/40”)

*total time – Part I score = total score