The Week of: 12-10-18

IMPORTANT: The Friday 6:30pm class has been canceled for 12/14.

 

Monday: 10-DEC-18

Olympic Volume:

For time:

2-4-6-8-10

Squat Snatch (185/135#)

*20 WBS after each round

**17 minute cap

Conditioning:

For time:

2 RFTWT:

Row 500m

*rest 5 minutes

Tuesday: 11-DEC-18

Skill: Pistols

Beginner:

5x 10 – Pistol to Box

(Use rig or other apparatus for support)

Intermediate:

5x 10 – Pistol from Box

(No support)

Advanced:

50 Pistols

Conditioning:

CTL 18

2-4-6-8-10…

T2B

SDHP (135/95#)

BFB

*score is total reps completed

Wednesday: 12-DEC-18

Strength: BS

E2MOM 12

5 Backs Squats @ 70%

ME Prison SB Cleans

*rest 1 minute

Conditioning:

“DB Double DT”

10 RFT:

12 DB Deadlifts

9 DB HPC

6 DB STOH

*50/35#

**KBs 53/35#

***20 minute cap

Thursday: 13-DEC-18

Gymnastics Volume:

E3MOM 15

5 Pwr Snatch (135/95#)

7 BMU

15/12 Calorie Row

Conditioning:

With a partner; complete:

5 RFT:

200m Gun Walk (together, but split)

6 Rope Climbs

30 BJO (24/20”)

*25 minute cap

Friday: 14-DEC-18

Olympic: C&J

E2MOM 16

2 C&J @ 80-85%

Conditioning:

2 RFT:

50 Double Unders

20 FR Lunges (115/85#)

50 Double Unders

20 Front Squats (115/85#)

*15 minute cap

Saturday: 15-DEC-18

Conditioning:

With a partner; complete:

1) 1200m Run

ME Devil’s Press (59/35#)

2) 1200m Run

ME Man Makers (50/35#)

3) 1200m Run

ME Burpee Box Step Overs (50/35#)

*P1 Runs while P2 works on reps

**Complete 200m at a time

***Score is time + total reps completed