The Week of: 06-11-18

 Monday: 11-JUN-18

Warm Up:

Row 250m

25 Russian Swings

Row 250m

25 Air Squats (to MB)

Strength:

5x 4 – Back Squat @ 75% (+10/5#)

*rest 3 minutes

Conditioning:

“Randy”

For time:

75 Snatches (75/55#)

*10 minute cap

Tuesday: 12-JUN-18

Warm Up:

Dynamic Stretching

Gymnastics/Strength:

1a) 4x Me – Strict Pull-ups (2 PFI/2 PFO)

*rest 60-90 seconds

1a) 4x ME – Double KB Russian Swing

*rest 60-90 seconds

Conditioning:

For time:

30/20 Calorie AB

30 HSPUs

45/30 Calorie Row

45 T2B

*15 minute cap

Wednesday: 13-JUN-18

Warm Up:

3x:

Run 100m

10 MB Squat Cleans

10 Leg Swings (R/L)

Midline:

Accumulate:

50 Hollow Rocks

50 Arch Rocks

50 Seated Leg Lifts

Conditioning:

AMRAP 20

Run 200m

50’ Farmer Carry (70/53#)

10 Double KB DL (70/53#)

50’ Farmer Carry (70/53#)

2 Rope Climbs

*score is total reps completed

**Farmer Carry is worth 5 pts (every 10’)

Thursday: 14-JUN-18

Warm Up:

Dynamic Activity + BB Progressions

Olympic:

E2MOM 14

3 Power Cleans @ 75% (+10/5)

Conditioning:

AMRAP 4

27 BJO (30/24”)

27 C2B Pull-ups

27 Ring Dips

-rest 2 minutes

AMRAP 4

21 BJO (30/24”)

21 C2B Pull-ups

21 Ring Dips

-rest 2 minutes

AMRAP 4

15 BJO (30/24”)

15 C2B Pull-ups

15 Ring Dips

*score is total reps completed

Friday: 15-JUN-18

Warm Up:

3x:

Row 150m

Monster Walk

10 Banded Rows

Strength:

5x 4 – Front  Squats @ 75% (+10/5#)

*rest 3 minutes

Conditioning:

For time:

4 RFT:

60 Double Unders

Run 200m

10 C&J (145/105#)

*20 minute cap

Saturday: 16-JUN-18

Warm Up:

Run 800m

Volume:

Alt EMOM 10

12/9 Calorie AB

10 Target Burpees

Conditioning:

2x:

EMOM 5

15/12 Calorie Row

EMOM 5

10 Deadlifts (225/155#)

EMOM 5

5 BMU

*score is pass/fail