The Week of: 07-09-18

Monday: 09-JUL-18

Warm Up

3x:

12/9 Calorie AB

15 WBS

10 Ring Rows

Conditioning

2 RFTR:

AMRAP 2 – AB for Calories

*30” transition

AMRAP 2 – Row for Calories

*30” transition

AMRAP 2 – 10m Shuttle Run

*30” transition

AMRAP 2 – Double Unders

*30” transition

**score is total reps completed

Strength

5x 5 – Deadlift @ 70% (+10#)

*rest 2 minutes

 

Tuesday: 10-JUL-18

Warm Up

3x:

Row 150m

20 Russian KBS

30 Jumping Jacks

Midline

TABATA 16

AbMat Sit-ups

Russian Twists

OH MB Tosses

V-ups

Conditioning

For time:

27-21-15-9

WBS (20/14#)

Pull-ups

*12 minutes cap

 

Wednesday: 11-JUL-18

Warm Up

2x:

SUBU Warm Up*

*Sub AB for Run (0.5 mile)

Olympic

E2MOM 10

10 BJO (24/20”)

3 Jerks @ 65% (+10#)

Conditioning

E4MOM 20

Run 200m

1 Round is “Heavy DT” (185/125#)

*scale appropriately

 

Thursday: 12-JUL-18

Warm Up

2x:

Run 400m

25 Push-ups

25 Air Squats

Strength

4x 8 – Bench Press @ Week 1 (+5-10#)

*rest 2 minutes

Conditioning

For time:

50 OHS* (135/95#)

*Every 5th rep must be a full snatch

 

Friday: 13-JUL-18

Warm Up

Shoulder Work

Gymnastic Pressing

1a) 4x ME – Strict HSPU

*rest 90 seconds

1b) 4x 30” – L-Sit Hold

*rest 90 seconds

Conditioning

3 RFT:

Run 400m

25 BOTW (48”)

*20 min cap

 

Saturday: 14-JUL-18

Warm Up

Run 800 + Dynamic Stretching

Conditioning

AMRAP 12

12/9 Calorie AB

10 Alt DB Snatch (50/35#)

12 T2B

-rest 6 min-

AMRAP 12

12/9 Calorie Row

10 Alt DB Snatch (50/35#)

2 Rope Climbs

*score is total reps completed