The Week of: 04-30-18

Monday

Warm Up

3x:

12/10 Calorie Row

Monster Walk

10 Banded RDLs

10 Banded Bent Over Rows

Strength

4x 8 – Back Squat @ 65% (+10/5#)

*rest 3 minutes

Conditioning

AMRAP 8

5 Thrusters (155/105#)

13 BFB

*score is total reps completed

Tuesday

Warm Up

SUBU Warm Up

Gymnastics/Strength

E30 for 10

3 PFI Pull-ups

3 PFO Pull-ups

Conditioning

For time:

40/30 Calorie AB*

50 T2B

*repeat bike after T2B if first bike is over 2’

**12 minute cap

Wednesday

Warm Up

Rowing & Abs

Midline

4 RNFT:

30 Russian Twists

20 Hollow Rocks

10 GHDSU

Conditioning

Teams of 3; complete:

AMRAP 15

Run 900m (300m Relay)

60 BJO (24/20”)

30 STOH (135/95#)

*score is total reps complete; each run = 1 rep

Thursday

Warm Up

3x:

Run 100m

Monster Walk

10 WBS

10 Wrist Rocks

Strength

E3MOM 30

Run 200m

5 Front Squats @ 60% of 1RM

Conditioning

For time:

“Mini Flight Simulator”

5-10-20-30-40-50-40-30-20-10-5

UB Double Unders

*10 minute cap

Friday

Warm Up

Dynamic Stretching

Volume

Alt EMOM 12

15/12 Calorie Row

12/10 Calorie AB

100m Run

Conditioning

For time:

30-20-10

Burpees

DB Snatch (50/35#)

*12 minute cap

Saturday

Warm Up

Run 400m

Row 500m

Bike ½ Mile

Then;

BB Progressions

Olympic

E2MOM 14

3 Hang Squat Cleans (below knee) @ 70% (+5#)

Conditioning

For time:

24/18Calorie Row

24 SA OHL (50/35#)

24 HSPU

16/12 Calorie Row

16 SA OHL

16 HSPU

8/6 Calorie Row

8 SA OHL

8 HSPU

*class is cap