The Week of: 08-06-18

 Monday: 06-AUG-18

Olympic:

7x 2 – Snatch Complex @ 65% of 1RM

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

*rest 2 minutes

Conditioning:

For time:

60 Air Squats (to MB)

30 T2B

10 RMUs

*10 minute cap

 

Tuesday: 07-AUG-18

Gymnastics: HSPU (10 minute duration)

Beginner: 10 min of Kipping Tech and Practice

Intermediate: Accumulate 40 kipping HSPU

*scale total if needed

Advanced: Accumulate 40 Deficit HSPU (3”or more)

Conditioning:

AMRAP 13

Run 200m

15 Hang Cleans (135/95#)

Run 200m

15 STOH (135/95#)

*score is total reps completed

 

Wednesday: 08-AUG-18

Strength:

E2MOM 12

3 Front Squats @ 65% of 1RM

Conditioning:

For time:

60 Calorie Row

50 WBS (20/14#)

40 Lateral Burpees (OTMB)

30 MB Squats (20/14#)

200m Run (w/ MB)

*15 minute cap

 

Thursday: 09-AUG-18

Gymnastics:C2B’s/Pull-ups (10 minute duration)

Beginner: 10 min of Kipping Tech and Practice

  *goal is to make shapes and generate power

Intermediate: Accumulate 40 Kipping C2B’s/Pull-ups

  *scale total if needed

Advanced: Accumulate 40 Butterfly C2B’s/Pull-ups

  *scale total (up or down) if necessary

Conditioning:

3 RFTWT:

30/20 Calorie AB

400m Row

SPRINT!

*rest 5 minutes

 

Friday: 10-AUG-18

Olympic:

7x 2 – C&J Complex @ 65% of 1RM

(1 C&J + 1 Clean)

*rest 2 minutes

Conditioning:

“Timmy”

For time:

21 Thrusters (95/65#)

6 Rope Climbs

15 Thrusters

5 Rope Climbs

9 Thrusters

4 Rope Climbs

*15 minute cap

 

Saturday: 11-AUG-18

Midline:

Accumulate:

50 GHDSU

50 Hip Extensions

50 Russian Twists (2 ct.)

Conditioning:

Teams of 2; complete:

3RFT:

800m Run (400m each)

40 Snatches (75/55#)

40 Dbl KB Lunges (53/35#)

*class is cap