The Week of: 12-03-18

Monday 03-DEC-18

Olympic

10 Snatches @ 135#/95#

8 Snatches @ 155#/105#

6 Snatches @ 185#/125#

4 Snatches @ 205#/140#

2 Snatches @ 225#/155#

*12 min cap

Conditioning

For Time

Buy-in: 30 Cal AB

15 - 12 - 9 - 12 - 15

C2B

HSPU

Cash-out: 30 Cal AB

* 12 min cap

 

Tuesday 04-DEC-18

Gymnastics

The RMU

Advanced: 30 RMU For Time

Intermediate: 4x ME Sets

Beginner: 12 minutes of RMU practice/drilling

Conditioning

For Time

400m Run

30 Thrusters (95#/65#)

15 BFB

400m Run

20 Thrusters (115#/85#)

15 BFB

400m Run

10 Thrusters (135#/95#)

15 BFB

*18 min cap

 

Wednesday 05-DEC-18

Strength

Deadlift

15 minute clock:

EMOM for 5 min:

1- 5 DL @ 50%

2- 4 DL @ 60%

3- 3 DL @ 70%

4- 2 DL @ 75%

5- 1 DL @ 80%

Then;

10 min to establish a 1RM DL

Conditioning

10-9-8-...1

Hang Cleans

100-90-80-…10

Double-unders (Scaled= 35 Dubs each round)

*Rx= 155#/105#, Rx+= 185#/135#

**12 min cap

 

Thursday 06-DEC-18

Gymnastics

15 minutes of HSW Practice

*Accumulate 100 ABMAT Sit-ups

and 100 Russian Twists

Conditioning

E4MOM for 32 min:

20 Cal Row

200m Run

16 Cal AB

 

Friday 07-DEC-18

Olympic

E2MOM x 6

1- 3 C&J @ 80%

2- 2 C&J @ 84%

3- 1 C&J @ 88%

4- 1 C&J @ 88%

5- 2 C&J @ 84%

6- 3 C&J @ 80%

Conditioning

FTWT

@ 0:00:

50 WB (20#/14#)

40 TTB

30 DB Cleans (50#/35#)

*8 min cap

@ 10:00

30 DB Cleans

40 TTB

50 WB

*8 min cap

 

Saturday 08-DEC-18

Conditioning

20 min AMRAP with a Partner

P1- Row For Cals

P2- AMRAP of “Cindy”

*Switch every 2 minutes

**Score= Total Cals + Cindy reps

Midline

EMOM for 12 min

1- ME L Side Plank

2- ME Plank

3- ME R Side Plank

4- Rest