The Week of: 05-14-18

Monday

Warm Up

3 Rounds:

200m Row

20 Mtn. Climbers

Monster Walk

Strength

4x 6 Back Squats @ 75% of 1RM

Conditioning

2 RFTR (13 min clock)

1:40 ME Cal AB

:20 Transition

1:40 ME Cal Row

:20 Transition

1:40 ME Burpees

:20 Transition

*Rest 1 min between rounds

 

Tuesday

Warm Up

SUBU Warmup

Gymnastics Strength

1A) 4x 10 Flat-body Ring Rows

1B) 4x 15 Russian Swings

Conditioning

CTL in 8 min

3-6-9-12-15…

Power Snatch (95#/65#)

C2B Pull-ups

 

Wednesday

Warm Up

Ladder Drills & Dynamic Stretching

Midline

Accumulate:

100 Hollow Rocks

100 Arch Rocks

2:00 Side Plank (each side)

Conditioning

3RFT

400m Run

18 HSPU

9 SB Cleans (150#/100#)

*18 min cap

 

Thursday

Warm Up

3 Rounds

100m Run

1 Monster Walk

FR mobility

Strength

5x 3 Pause FS (3 seconds) @ 65% of 1RM

Conditioning

21-15-9

Burpee-BJ Overs

TTB

*12 min cap

 

Friday

Warm Up

6 min TABATA

“Coach says”

Olympic

10 min to work up to a heavy single C&J

Conditioning

W/ a Partner; complete:

100 Cal Row

50 C&J (115#/75#)

60 Cal AB

30 C&J (155#/105#)

200 Double-unders

10 C&J (205#/135#)

*Split work any way. You go/I go.

 

Saturday

Warm Up

Running

Sleds

Dynamic Stretching

Conditioning

On a running clock:

@0:00:

“Helen”

3RFT

400m Run

21 KB Swings (53#/35#)

12 Pull-ups

@ 18:00

3RFT

200m Run

12 Russian Swings (70#)

4 BMU

Bonus (time permitting)

Mini Card Deck- Midline