The Week of: 04-02-18

 Monday: 02-APR-18

Warm Up:

3x:

Run/AB/Row 200m

Monster Walk

10 Leg Swings (R/L)

10 Air Squats

Strength:

3x 10 – Back Squat @ 60% of 1RM

*rest 3 minutes

Conditioning:

For time:

Row 2k

*Row > 8:00/8:45 = 1 Mile Run (20/14#), Row < 8:00/8:45= 800m Run (20/14#)

Tuesday: 03-APR-18

Warm Up:

3x:

Row 150m (supine grip)

10 Ring Rows

10 Banded Pull Aparts

10 Banded Upright Rows

Gymnastics:

Accumulate 50/30 Strict Pull-ups (ME Sets)

*rest 1 minute

**10 minute cap

Conditioning:

For time:

25-15-10

Deadlifts (225/155#)

*3 Rope Climbs after each round

**Rx+: 5 RMU

***12 minute cap

Wednesday: 04-APR-18

Warm Up:

SUBU Warm Up

Midline:

AMRAP 10

10 AbMat Sit-ups

30 Russian Twists

10 V-ups

Conditioning:

AMRAP 20

Run 600m

60 SA DB STOH (50/35#)

30 T2B

*score is total reps completed

Thursday: 05-APR-18

Warm Up:

Dynamic Stretching + Ankle Mob

Strength:

3x 8 – Front Squat @ 60% of 1RM

*rest 3 minutes

Conditioning:

For time:

25-20-15-10-5

Air Squats

5-10-15-20-25

Burpees

*12 minute cap

Friday: 06-APR-18

Warm Up:

With a partner;

3x:

10 Banded Pulls (w/ hold)

10 Banded Twists (w/ hold)

Gymnastics/Midline:

Alt EMOM 20

5 Wide Grip Pull-ups

10 Lateral MB Tosses (10R/10/L) (20/14#)

Conditioning:

For time:

40 Calorie AB

40 Hang Power Cleans (155/105#)

*10 minute time cap

Saturday: 07-APR-18

Warm Up:

Run 600m + Dynamic Activity

Olympic:

E2MOM 14

3 Hang Snatch (hip) @ 65% of 1RM

Conditioning:

AMRAP 10

30 Double Unders

3 RMU

30 Double Unders

3 BMU

*score is total reps completed