The Week of: 09-10-18

Monday: 10-SEP-18

Olympic

7x 1 – Snatch Complex @ 75% of 1RM (+5#)(1 Snatch from Low Hang + 1 Snatch from Ground)

*rest 2 minutes

Conditioning

For time:

100 Calorie Row

100 Air Squats

100 Calorie AB

*25 minute cap

Tuesday: 11-SEP-18

Strength/Midline

Alt EMOM 12

10 Bench Press (185/125#)

30 Russian Twists (2 ct)

3 Rope Climbs

Conditioning

“Rankel”

AMRAP 20

6 Deadlifts (225/155#)

7 Burpee Pull-ups

10 KBS (70/53#)

200m Run

 

Wednesday: 12-SEP-18

Strength

5x 3 – Pause FS @ 70% of 1RM (+10/5#)

*rest 2 minutes

Conditioning

For time:

30-26-22-18-14

WBS (20/14#)

15-13-11-9-7

T2B

*30 Double Unders after each round

**18 minute cap

Thursday: 13-SEP-18

Midline

Alt EMOM 8

1’ Plank Hold

1’ ME AbMat Sit-ups

Volume

E3MOM 12

Run 200m

15 RKBS (70/53#)

5 Devils Presses (50/35#)

Conditioning

AMRAP 7

Clusters (165/115#)

*score is total reps completed

Friday: 14-SEP-18

Olympic

7x 1 – C&J Complex @ 75% of 1RM (+5#)

(1 Low Hang C&J + 1 C&J from Ground)

*rest 2 minutes

Conditioning

5 RFT:

200m Run

15 HSPU

*15 minute cap

Saturday: 15-SEP-18

Beach Muscles

AMRAP 5

50 GTOH (45/35#)

ME Gun Walk*

*5 Plyo-push-ups for breaking

Conditioning

AMRAP 18

20 Box Jumps (24/20”)

30 DB Snatch (50/35#)

20 Box Jumps

30 Lateral Burpees

*score is total reps completed