The Week of: 06-04-18

Monday: 04-JUN-18

Warm Up

400m run

Then;

3 Rounds:

10 Banded RDL

10 Banded Bent Over Row

10 Banded FS

Strength

5x4 Back Squat @ 75% of 1RM

*rest 3 minutes

Conditioning

With a partner; complete:

10 RFT:

15/12 Calorie Row

10 HSPU

*you go; I go full round

**20 minute cap

 

Tuesday: 05-JUN-18

Warm Up

SUBU Warm Up

Volume

Alt EMOM15

12/9 Calorie AB

15 WBS (unbroken) (20/14#)

10 Lateral OTB (ball) Burpees

Conditioning

AMRAP12

200m RUN

5 Cleans (185/125#)

7 Lateral OTB Burpees

*score is total reps completed

 

Wednesday: 06-JUN-18

Warm Up

5 Minutes Row/Run/Bike

Then;

3x 5 - Shoulder Blackburn Exercise

Gymnastics

Alt EMOM16

5 Strict Pull-ups

10 Push-ups

Conditioning

5RFT:

10 Alt DB Snatch (50/35#)

12 T2B

50 DU

*15 minute cap

 

Thursday: 07-JUN-18

Warm Up

Front Rack/Ankle Mobility + Dynamic Stretching

Strength

5x4 – Front Squats @75% of 1RM

*3 minute rest

Conditioning

For time:

800m Run

*3 minute rest

600m run

*2 minute rest

400m run

*1 minute rest

200m run

**class is cap

 

Friday: 08-JUN-18

Warm Up

Tic-tac-toe

Midline

Alt EMOM 15

10 Double Leg Seated Pikes

10 Hollow Rocks

10 Arch Rocks

Conditioning

Buy in: 1k row

Then;

4 Rounds:

15 Hang C&J (115/85#)

15 BJO (24/20”)

*15 minute cap

 

Saturday: 09-JUN-18

Warm Up

Thoracic Mobility

Then;

3 Rounds:

200m Run

10 MB Squat Cleans (20/14#)

Olympic

E2MOM 14

3 Power Cleans @ 75% of 1RM

Conditioning

CTL 9

3 C2B pull-ups

3 Deadlifts (315/205#)

6 C2B pull-ups

6 Deadlifts

9

9

12

12…

*score is total reps completed