The Week of: 11-26-18


Monday 26-NOV-18

Olympic

Every 90 Seconds x 5

2 Squat Snatches @ 85%

Conditioning

CTL in 15 min

1-2-3-4...

Devil’s Press (50/35#)

4-8-12-16...

Wall Balls (20#/14#)

 

Tuesday 27-NOV-18

Gymnastics

The RMU

1) 5x 2 RMU on box

2) 5x 3 RMU

*Beginners = 5x 3 Kip Swings

Conditioning

For Time w/ a Partner

800m Run

80 Box Jump Overs

80 Cal AB

20 Rope Climbs

60 Cal AB

60 BJO

600m Run

*Class is cap

 

Wednesday 28-NOV-18

Strength:

Deadlift

1) 10 min to establish a 3RM

2) 2x 10 @ 85% of #1 above

Conditioning

14-12-10-8-6

C&J (135#/95#)

C2B

*40 Dubs after each set

**14 min cap

 

Thursday 29-NOV-18

Gymnastics

15 minutes of HSW Practice

*E2MOM- 20 Hollow Rocks

Conditioning

5RFT:

AMRAP in 3 min

15 Cal Row

15 DB Box Step-overs (50#/35#)

ME Ring Dips

 

Friday 30-NOV-18

Conditioning

4RFT

25 Burpees

25 KBS (53#/35#)

15 HSPU

*18 min cap

Olympic

Every 90 Seconds x 7

1 Hang Clean + 2 Jerks

(climbing)

 

Saturday 01-DEC-18

Volume

E3MOM for 18 min:

8 OHS (135#/95#)

12 TTB

16 Cal AB

Conditioning

AMRAP in 12 min

1 Trail Run

10 SA KB Thrusters (53#/35#)

5 BMU