The Week of: 06-24-19

Monday: 24-JUN-19

Skill

10 minutes of Arch to Hollow practice

Conditioning

For time:

100 Double Unders

15 BMU

100 Double Unders

12 BMU

100 Double Unders

9 BMU

*Scale double c2b, pull-up, jumping pull-up, ring row

**15 minute cap

Midline

Alt EMOM 8

ME V-Ups

ME Hollow Holds

Tuesday: 25-JUN-19

Conditioning

For time:

15-12-9-6-3

Cleans (95/65#)

S2O

Front Squat

*15 TTB after each round

**12 minute cap

Strength

E2MOM 12

5 Bench (75-80%)

3 Squat Cleans (80-85%)

Wednesday: 26-JUN-19

Conditioning

3 RFT:

800m run

30 American KBS (70/53)

30 Box Jumps (24/20)

3 Rope Climbs

*30 minute cap

Mobility Piece (time permitting)

Thursday: 27-JUN-19

Conditioning

Every 3:00 x 6 Rounds

15 Hang Snatch (115/85#)

15 Push-ups

ME WBS (20/14#)

Olympic

Every 90s x 9 Rounds

R1) 3 Snatch

R2) 2 Snatch

R3) 1 Snatch

*Each round through should be heavier than the last. R4 should be heavier than R1. Three increasing Snatch waves in total.

Friday: 28-JUN-19

Conditioning

For Time:

100 Box Step Ups (50/35)

75 Deadlifts (135/95)

50 BFB

*18 minute cap

**Rx+ (185/135)

Finisher

Teams of 2; complete:

120 Cals on Assault bike (Switch every 10 Cals)

Saturday: 29-JUN-19

Conditioning

20:00 Running Clock:

27-21-15-9

Cal Row

Thrusters (95/65#)

Use remaining time to find 1RM Thruster

Bodybuilding

Alt EMOM 20

Min 1) 15 DB Bicep Curls

Min 2) ME Gun Rack Hold

Min 3) 15 BTN Tricep Extensions

Min 4) ME Plank (Arms extended)