The Week of: 05-07-18

 Monday: 07-MAY-18

Warm Up:

SUBU Tic-Tac-Toe (w/ KBS)

Strength:

5x 8 – Back Squats @ 65% of 1RM (+20/10#)

*rest 3 minutes

Conditioning:

5 RFT:

24 Air Squats

12 Burpees

6 BMUs

*15 minute cap

Tuesday: 08-MAY-18

Warm Up:

3x:

Row 200m

10 DB Bent Over Rows

10 Banded Lat Pull-downs

Gymnastics/Strength:

Alt EMOM 10

5 Wide Grip Pull-ups

Conditioning:

AMRAP 20

Run 400m

30 SA DB STOH (50/35#)*

45 Double Unders

*switch arms every 5 reps

Wednesday: 09-MAY-18

Warm Up:

SUBU Warm Up

Midline:

AMRAP 10

30 Russian Twists

20 Ball Slams

10 Reverse Sit-ups

Conditioning:

2 RFTWT:

20 Deadlifts (225/155#)

20 T2B

20 BJO (24/20”)

*2 minute rest

Thursday: 10-MAY-18

Warm Up:

Dynamic Stretching + Squat Warm Up

Strength/Conditioning:

With a partner; complete:

10 RFT (each):

12/9 Calorie AB

5 Front Squats @ 60% (add weight from last week if you wish)

*class is cap

*BONUS* (time permitting)

“Mini Flight Simulator”

Friday: 11-MAY-18

Warm Up:

Dynamic Activity + BB Progressions

Olympic:

E2MOM 14

3 Squat Cleans @ 70% (+10#)

Conditioning:

5 RFT:

Run 400m

50’ HSW*

*scale with bear crawls

Saturday: 12-MAY-18

Warm Up:

Run 600m

SB Carry 100’

Run 400m

SB Carry 100’

Run 200m

Gymnastics/Midline:

1a) 4x ME – Strict Pull-ups

*rest 90 seconds

1b) 4x 10 – Hip Extensions

*rest 90 seconds

Conditioning:

For time:

60 Calorie Row

50 WBS (20/14#)

40 HR Push-ups

30SA DB OHL (50/35#)

20 Snatches (135/95#)

*class is cap