The Week of: 08-27-18

Monday: 27-AUG-18

Gymnastics (pressing): 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

With a partner; complete:

3 RFT:

400m Run

Air Squat

Push-ups

Rope Climbs

*pull a card to determine rep counts for each round

Tuesday: 28-AUG-18

Olympic

7X 1 Snatch Complex@ 65% of 1RM (+20/15#)

(1 Snatch from Mid-hang + 1 Snatch from Low-hang)

*rest 2 min

Conditioning

CTL 8

2-4-6-8…

Snatch (165/115#)

15/12 Calorie Row

-rest 4 minutes-

CTL 8

2-4-6-8…

Burpee DL (50/35#)

15/12 Calorie Row

*score is total reps completed

Wednesday: 29-AUG-18

Gymnastics (pulling): 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

For time:

1k Row

50 Thrusters (95/65#)

20 BMU

*12 minute cap

Thursday: 30-AUG-18

Strength

E2MOM 12

3 FS @ 65% of 1RM (+30/20#)

Conditioning

3 RFTWT:

30/20 Calorie AB

400m Run

20 Burpees

*rest 5 minutes

Friday: 31-AUG-18

Volume/Midline

Alt EMOM 25

12/10 Calorie AB

45” ME KB Floor Presses

12/10 Calorie Row

45” ME Russian KBS

Conditioning

For time:

15-12-9-6

Devils Press (50/35#)

21-18-15-12

T2B

*15 minute cap

Saturday: 01-SEP-18

Olympic

7x 1 C&J Complex @ 65% of 1RM (+20/15#)

(1 C&J + 1 Clean)

*rest 2 min

Conditioning

With a partner; complete:

100 Calorie Row

100 Box Step Overs (50/35#)

100 HSPUs

100 Calorie AB

*class is cap