The Week of: 07-23-18

 Monday: 23-JUL-18

Warm Up:

Dynamic Stretching (w/ PVC)

Then;

BB Progressions

Olympic:

25 minutes to establish a 1RM – Snatch (full or power)

Conditioning:

AMRAP 8

100 WBS (20/14#)

ME Snatch (135/95#)

*score is total reps completed

Tuesday: 24-JUL-18

Warm Up:

2x:

SUBU Warm Up

Volume Training:

Alt EMOM 12

15/12 Calorie Row

8 Burpee BJO (24/20”)

Conditioning:

5 RFT:

Run 200m

15 T2B

*15 minute cap

Wednesday: 25-JUL-18

Warm Up:

3x:

10 Calorie AB

15 HR Push-ups

30 Double Unders

Strength:

20 minutes to establish a 1RM – Bench Press

Conditioning:

4 RFT:

10 Deadlifts (225/155#)

100m Farmer Carry

2 Rope Climbs

*15 minute cap

Thursday: 26-JUL-18

Warm Up:

Ladder Drills

Midline:

60 AbMat Sit-ups

30 Hip Extensions

40 AbMat Sit-ups

15 Hip Extensions

20 AbMat Sit-ups

5 Hip Extensions

Conditioning:

In teams of 2;

For time:

60 HSPU

45 Synchro Pull-ups

60 HSPU

*12 minute cap

Friday: 27-JUL-18

Warm Up:

6-7-8-9-10

Hang KB Snatch (Right)

Hang KB Snatch (Left)

Dbl KB Thruster

Olympic:

25 minutes to establish a 1RM – C&J

Conditioning:

For time:

1-2-3-4-5-6-7-8-9-10

Power Cleans (185/125#)

*30 Double Unders after each round

*18 minute cap

Saturday: 28-JUL-18

Warm Up:

Run 600m + Dynamic Stretching

Gymnastics:

1a) 3x 20 – DBL KB SA Press

*rest 90 seconds

1b) 3x 10 – Strict Dips

*rest 90 seconds

Conditioning:

2 RFT:

Row 750m

50 Thrusters (75/55#)

25 Box Jumps (24/20”)

*class is cap