The Week of: 11-19-18

Monday: 19-NOV-18

Olympic Conditioning

For time (w/ a partner):

40 Squat Cleans

40 Jerks

30 Squat Cleans

30 Jerks

20 Squat Cleans

20 Jerks

10 Squat Cleans

10 Jerks

6 Squat Cleans

6 Jerks

Weights

40 = 135/95#

30 = 165/115#

20 = 185/125#

10 = 205/145#

6 = 225/155#

Midline

AMRAP 10

15 V-Ups

25 AbMat Sit-ups

 

Tuesday: 20-NOV-18

Gymnastics

The RMU

1) 5x 2 RMU on a box

2) 5x 3 Kip swings + turnover on rings

Conditioning

For time:

200m Run

50 Pull-ups

25 Burpees

200m Run

25 C2B Pull-ups

25 Burpees

200m Run

10 BMU

*15 minute cap

 

Wednesday: 21-NOV-18

Strength

EMOM 12

Min 0-2: 10 Deadlifts @ 60%

Min 2-4: 8 Deadlifts @ 65%

Min 4-6: 6 Deadlifts @ 70%

Min 6-8: 4 Deadlifts @ 75%

Min 8-10: 2 Deadlifts @ 80%

Min 10-12: 1 Deadlift @ 85%

Conditioning

AMRAP 3 (x2)

40 Double Unders

16 DB Snatch (50/35#)

*rest 1 minute

AMRAP 3 (x2)

40 Double Unders

12 DB Hang C&J (50/35#)

*rest 1 minute

AMRAP 3 (x2)

40 Double Unders

10 SA DB OHL (50/35#)

**score is total reps completed

 

Thursday: 22-NOV-18

CLOSED FOR THANKSGIVING

 

Friday: 23-NOV-18

Olympic

Snatch

E2MOM 10

3 Hang Snatch (building in weight)

Then;

10 minutes to establish a 1RM OHS (from rack)

Conditioning

“Nancy”

For time:

5 RFT:

400m Run

15 OHS (95/65#)

*20 minute cap

 

Saturday: 24-NOV-18

Conditioning

EMOM 18

Min 1: 10 Back Squats (225/155#)

Min 2: 15/12 Calorie Row

Min 3: 20 KB DL (70/53#)

*rest 3 minutes

EMOM 18

Min 1: 10 Thrusters (95/65#)

Min 2: 2 Rope Climbs

Min 3: 12 BFB

*rest 3 minutes

EMOM 6

Min 1: ME Flutter Kicks

Min 2: 1’ Superman Hold