The Week of: 06-25-18

Monday: 25-JUN-18

Warm Up

2x:

10 Banded Pull Aparts

10 Banded OHP

10 Banded Rows

10 PVC Passthroughs

Strength

20-25 minutes to establish a 1RM Back Squat

Or…

5x 5 @ 60% of 1RM

Conditioning

For time:

45/35 Calorie Row

30 BMUs

*10 minute cap

 

Tuesday: 26-JUN-18

Warm Up

Dynamic Stretching + BB Progressions

Olympic

E2MOM 10

10 Burpees

3 Jerks @ 65% of 1RM

Conditioning

5 RFT:

Run 200m

30 Double Unders

6 Hang Squat Cleans (135/95#)

*18 minute cap

 

Wednesday: 27-JUN-18

Warm Up

SUBU Warm Up

Midline

Accumulate:

100 Russian Twists (2 ct.)

100 Weighted Sit-ups

*10 push-ups for breaking

Conditioning

2x:

AMRAP 2

12 Burpees

ME – BJO (20”)

-rest 1 minute-

AMRAP 2

10 Burpees

ME – T2B

-rest 1 minute-

AMRAP 2

8 Burpees

ME – Dbl Russian KBS (53/35#)

-rest 1 minute-

*score is total reps completed, sans Burpees

 

Thursday: 28-JUN-18

Warm Up

2x:

10 Hang KB Snatch (R)

10 Hang KB Snatch (L)

10 Dbl KB Thrusters

Strength

20-25 minutes to establish a 1RM Front Squat

Or…

5x 5 @ 60% of 1RM

Conditioning

FTC:

AMRAP 10

Calorie AB

-rest 10 minutes-

AMRAP 10

Calorie Row

*score is total calories

 

Friday: 29-JUN-18

Warm Up

Dynamic Stretching

Then;

2x:

10 Tall to Half Kneel

10 Ring Rows

Volume

4x 500m Row

*partner is rest

Conditioning

6 RFT:

16 SA DB STOH

6 SB Cleans (150/100#)

2 Rope Climbs

*18 minute cap

 

Saturday: 20-JUN-18

Warm Up

Shoulder Work + AB

Gymnastics Pressing

1a) 4x ME – Strict HSPUs

*rest 60-90 seconds

1b) 4x 20” – L-Sit Hold

*rest 60-90 seconds

Conditioning

2 RFT:

Run 800m

25 C2B Pull-ups

15 Front Squats

*class is cap