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:
Air Squats
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