The Week of: 04-09-18

 Monday: 09-APR-18

3x:

AB for 2’

Monster Walk

10 Jumping Squats

Strength

3x10 – Back Squats @ 60% (+10/5#)

*rest 3 minutes

Conditioning:

For time:

50 WBS (20/14#)

40 DB Hang C&J (50/35#)

50 WBS

*12 minute cap

Tuesday: 10-APR-18

Warm Up:

2x:

Row 250m

10 Ring Rows

30” Ski

Gymnastics:

E30MOM 9

3 PFI Pull-ups

3 PFO Pull-ups

Conditioning:

AMRAP 9

50 Double Unders

12 C2B Pull-ups

*score is total reps completed

Wednesday: 11-APR-18

Warm Up:

Dynamic Stretching + BB Progressions

Conditioning:

With a 24:00 Running Clock

0:00 – 4:00

50/35 Cal AB

3 Squat Cleans @ 75%

4:00 – 8:00

500m Row

3 Squat Cleans @ 75%

8:00 – 12:00

400m Run

3 Squat Cleans @ 75%

X2

Thursday: 12:APR-18

Warm Up:

Dynamic Activity + Ankle Mob

Strength:

3x 8 – Front Squats @ 60% (+10/5#)

*rest 3 minutes

Conditioning:

5 Rounds:

AMRAP 2

Run 200m

ME Burpees

*score is total burpees completed

Friday: 13-APR-18

Warm Up:

SUBU Warm Up

Olympic:

E2MOM 14

3 Hang Snatches (below knee) @ 65% of 1RM

Conditioning:

5 RFTWT:

5 SB Cleans (150/100#)

10 HSPUs

*rest 1 minute

Saturday: 14-APR-18

Warm Up:

Run 1 Mile

Gymnastics/Midline:

1a) 4x 8 – FBRR

*rest 60 seconds

1b) 4x 10 – Weighted V-ups

*rest 60 seconds

Conditioning:

Alt EMOM 21

9 Ring Dips

12/10 Cal AB

15 Russian KBS (53/35#)