The Week of: 08-20-18

 Monday

Gymnastics

HSPU (10-12 min duration)

Beginner: Kipping Tech and Practice for the duration

Intermediate: Accumulate 45 Kipping HSPU

*scale total if needed

Advanced: Accumulate 45 Deficit HSPU (3” or more)

Conditioning

3 RFTWT:

40/30 Calorie Row

30/20 Calorie AB

SPRINT!

*rest 5 minutes

 

Tuesday

Olympic

7x 1 – Snatch Complex @ 65% (+15/10#)

(1 Snatch from mid-hang + 1 Snatch from the low-hang)

*rest 2 minutes

Conditioning

For time:

6-4-2

RMUs or BMUs

21-15-9

Deadlifts (225/155#)

*10 minute cap

 

Wednesday

Midline

5 RNFT:

10 GHDSU

15 R-KBS

20 R-Twists (2 ct)

Conditioning

Teams of 3; complete:

AMRAP 14

Run 200m*

ME Burpees

ME SA DB OH Lunges

*score is total reps completed (sans runs)

 

Thursday

Strength

E2MOM 12

3 Front Squats @ 65% of 1RM (+20#)

Conditioning

3 RFT:

200m Farmer Carry (53/35#)

12 Hang Power Cleans (155/105#)

9 STOH (155/105#)

*Rx+ = 70/53# Farmer Carry

**No running during Farmer Carry

 

Friday

Gymnastics

Pull-up/C2B 

Beginner: Kipping Tech and Practice for the duration

*goal is to make shapes and generate power

Intermediate: Accumulate 45 Kipping C2B’s/Pull-ups

*scale total if needed

Advanced: Accumulate 45 Butterfly C2B’s/Pull-ups

*scale total (up or down) if necessary

Conditioning

E4MOM 20

50 Double Unders

30 Air Squats

3 Rope Climbs

Saturday

Olympic

7x 1 – C&J Complex @ 65% of 1RM (15/10#)

(1 C&J + 1 Clean)

*rest 2 minutes

Conditioning

For time

5-6-7-8-9-10

Clean (185/125#)

50’ SB Carry (25’ down, 25’ back)

10-12-14-16-18-20

T2B

*18 minute cap