The Week of: 09-23-19

Monday: 23-SEP-19

Conditioning

 “Nancy”

5 RFT:

400m Run

15 OHS (95/65#)

*20 minute cap 

Strength/Midline

5 RFQ:

30 V-ups

10 UB Deadlifts (65-70%)

Tuesday: 24-SEP-19

Olympic

E90” x8

1 Pwr Snatch + 1 Hang Snatch (full) + 1 OHS (70%)

 *climb each round 

Conditioning

FTWT:

3 Rounds

12 Dbl DB Snatch (50/35#)

15 Burpees Over DB

-rest 2 minutes-

3 Rounds

15 Burpee Deadlifts (50/35#)

12 Dbl DB Snatch

*16 minute cap (including rest)

Wednesday: 25-SEP-19

Conditioning

AMRAP 15

50 Double Unders

30 Air Squats

15 C2B Pull-ups

*Rx+ = 10 BMU

**score is total reps completed

Strength

Alt EMOM 12

6 Bench Press (70%)

3 UB Squat Cleans (70%)

Thursday: 26-SEP-19

Conditioning

With a partner; complete: 

20 RFT (10 Rounds Each):

10 BSO (24/20”) (50/35#)

10 TTB

*you go; I go (full round)

**30 minute cap

Mobility

Time remaining

 

Friday: 27-SEP-19

Conditioning

For time:

18-15-12-15-18

Front Squats (135/95#)

HSPU

*Rx+ = SHSPU

**15 minute cap

Midline

AMRAP 12

30 AbMat Sit-ups

20 Russian Twists (2 ct) (10#)

10 Reverse Sit-ups

Saturday: 28-SEP-19

Conditioning

In teams of 3; complete:

AMRAP 22

 P1: 400m Run (pacer)

P2: ME Cal Row

P3: AMRAP 

6 BJO (30/24”)

2 Legless Rope Climbs

 *score is total rounds & reps completed of the mini-AMRAP