The Week of: 10-22-18

Monday: 22-OCT-18

Olympic

E2MOM 14

2 Snatches @ 70-85%

Conditioning

With a partner; complete:

For time:

100m-200m-300m-400m-500m-600m-700m-800m-900m-1000m

Row

100-90-80-70-60-50-40-30-20-10

Double Unders

*P1 works while P2 holds a plank

**20 minute cap

 

Tuesday: 23-OCT-18

The Bar Muscle Up

Beginner (0 BMU): 3-Position drills - 7x 3

Intermediate: 5x 3-5 BMU

 Advanced: 30 BMU for time

Conditioning

“Tommy V”

For time:

21-15-9

Thrusters (115/80#)

12-9-6

Rope Climbs

*22 minute cap

 

Wednesday: 24-OCT-18

Strength

EMOM 9 – Back Squats

10 @ 65%

5 @ 75%

3 @ 85%

Conditioning

For time:

800m Run

60 WBS (20/14#)

40 T2B

20 OHS (155/105#)

*18 minute cap

 

Thursday: 25-OCT-18

The Ring Dip

Beginner: 5x 8 Assisted Ring Dips

Intermediate: 10-12 min of kipping practice

Advanced: 4x ME Ring Dips

Conditioning

With a partner; complete:

10 RFT:

12 Dbl KB DL (53/35#)

9 Dbl KB Cleans

6 Dbl KB STOH

*5 Rounds – you go, I go

**P1 works while P2 holds a FR @ 135/95#

 

Friday: 26-OCT-18

Olympic

EMOM 10

3 C&J (135/95#)

Then;

8 minutes to establish a heavy complex of:

1 Hang Squat Clean + 2 Push Jerks

Conditioning

4 Rounds:

1’ ME – Calorie Row

1’ Rest

1’ ME – Calorie AB

1’ Rest

1’ ME – Plated Burpees

1’ Rest

 

Saturday: 27-OCT-17

Long MetCon:

0:00 – 12:00

40-30-20-10

FR DB Lunges (50/35#)

Push-ups

*rest 3 min

15:00 – 18:00

AMRAP 3

1 Minute Plank

ME RKBS

*rest 2 min

20:00 – 32:00

2-4-6-8…

Devil’s Press (50/35#)

Box Step-ups w/ DB

*rest 3 min

35:00 - 38:00

1 Minute Hollow Hold

ME RKBS