The Week of: 07-30-18

 Monday: 30-JUL-18

Strength:

20-25 minutes to establish a 1RM- Deadlift

Conditioning:

CTL 15

Run 200m

10 Burpees

Run 200m

15 Burpees

Run 200m

20…

*score is total Burpees completed

Tuesday: 31-JUL-18

Gymnastics Pressing/Midline:

1a) 4x ME – Strict HSPU

*rest 90 seconds

1b) 4x ME – L-Sit Hold

*rest 90 seconds

Conditioning:

5 RFT:

12 OHS (135/95#)

12 T2B

*12 minute cap

Wednesday: 01-AUG-18

Midline:

E3MOM 15

15 Russian Swings

20 AbMat Sit-ups

Plank hold remaining time

Conditioning:

2 Rounds:

AMRAP 4

7/5 Calorie AB

14 DB Snatch (50/35#)

*rest 2 minutes*

AMRAP 4

7 SB Cleans (150/100#)

14 Calorie Row

*rest 2 minutes*

AMRAP 4

7 BJO (24/20”)

Run 100m

**score is total reps completed

Thursday: 02-AUG-18

Olympic:

7x 2 - Power Snatch @ H.P.

*rest 2 minutes

Conditioning:

“Isabel”

For time:

30 Snatches (135/95#)

*10 minute cap

Friday: 03-AUG-18

Strength:

Alt EMOM 12

15 Push-ups

10 Strict Pull-ups

15 Sit-ups

Conditioning:

10 RFT:

1 Trail Run

3 Rope Climbs

*25 minute cap

Saturday: 04-AUG-18

Volume Training:

EMOM 10

6 Calorie AB/Row/Ski

*increase by 1 each minute

Conditioning:

4 RFT:

60 Double Unders

30 Calorie Row (sub 400m Run)

10 C&J (155/105#)

*class is cap