The Week of: 03-05-18

Monday

Warm Up

3x

Row 200m

Monster Walk

10 Hip Circles

10 Leg Swings

10 Air Squats

Strength

4x 8 OHS @ 70% of 1RM

* 2 minutes active recovery between working sets

Conditioning

For Time:

21-15-9

BJO (24"/20")

HSPU

 

Tuesday

Warm Up

SUBU Warm Up

Volume

Teams of 3;

Alt. EMOM 15'

18/15 Calorie Row

12 Burpees

40 Double Unders

Conditioning

E2MOM 10

Run 200m

ME Power Cleans (185#/125#)

 

Wednesday

Warm Up

Dynamic Activity

Midline / Gymnastics

1a) 4x 10 Ring Dips

1b) 4x 25 Abmat Sit Ups

Conditioning

With a Partner;

For Time:

60 STOH (95#/65#)

40 Calorie Row

800m Run

40 STOH (135#/95#)

40 Calorie Row

800m Run

20 STOH (185#/125#)

40 Calorie Row

800m Run

 

Thursday

Warm Up

Shoulder DROM

Barbell Progressions

Olympic

E2MOM 10

10 Chest to Bar Pull Ups

3 Full Snatches (135#/95#)

Conditioning

3 RFT:

20 WBS

25 Russian KBS

30 Dumbbell Snatches

 

Friday

Warm Up

Open WOD Prep

Conditioning

Open Workout 18.3

 

Saturday

Warm Up

Run 600m

Dynamic Stretching

Volume

E2MOM 10

10 Burpees

10 Toes to Bar

Conditioning

AMRAP 15

Row 250m

12 DB Hang Clean & Jerks (50#/35#)

2 Rope Climbs