The Week of: 05-28-18

 Monday: 28-MAY-18

Warm Up:

SUBU Warm Up

Conditioning:

“Murph”

For time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

*20# Body Armor

Tuesday: 29-MAY-18

Warm Up:

2x:

Run 200m

Row 250m

Monster Walk

Gymnastics Strength:

1a) 4x 12 – FBRR

*rest 60-90 seconds

1b) 4x 20 – Russian KBS (+5#)

*rest 60-90 seconds

Conditioning:

Teams of 2:

10 RFT:

15/12 Calorie Row

9 DB Cleans (50/35#)

3 BMU

*class is cap

Wednesday: 30-MAY-18

Warm Up:

3x:

Row 150m

10 Air Squats (to MB)

10 Good Mornings

Strength:

4x 6 – Back Squat @ 75% (+20/10#)

*rest 3 minutes

Conditioning:

4 RFT:

Run 200m

12 C&J (135/95#)

*16 minute cap

Thursday: 31-MAY-18

Warm Up:

SUBU Warm Up

Midline:

Alt EMOM 12

15 Hollow Rocks

12 T2B

Conditioning:

AMRAP 12

15 WBS (20/14#)

5 Snatch (165/115#)

*score is total reps completed

Friday: 01-JUN-18

Warm Up:

Dynamic Stretching + Ankle/FR Mobility

Strength:

5x 3 – Pause Front Squats @ 65% (+20/10#)

*rest 3 minutes

Conditioning:

For time:

50/35 Calorie AB

50 Burpees

*12 minute cap

Saturday: 02-JUN-18

Warm Up:

Run 600m

Row 500m

Then;

Dynamic Stretching + BB Progressions

Olympic:

12 minutes to work to a heavy single power clean & push jerk

Conditioning:

AMRAP 25

Run 600m

30 HSPU

10 Rope Climbs

*score is total reps completed

**runs must be 3 (200s), worth 1 rep each