Monday: 26-FEB-18
Warm Up
2x:
Row 250m
1 Monster Walk
10 PVC Passthroughs
10 PVC OHS
Strength
3x 5 – OHS @ 70% of 1RM
*2 minute row/bike/run recovery
Conditioning
AMRAP 12
15 Box Jumps (24/20”)
10 OHS (95/65#)
*score is total reps completed
Tuesday: 27-FEB-18
Warm Up
SUBU Warm Up
Midline/Gymnastics
1a) 4x 10 – Hip Extensions
*rest 60 seconds
1b) 4x 4 – BMU
*rest 60 seconds
Conditioning
AMRAP 10
40 Double Unders
10 C2B Pull-ups
2 Rope Climbs
*score is total reps completed
Wednesday: 28-FEB-18
Warm Up
3x:
Run 200m
10 Banded Pull Aparts
10 Banded OH Presses
30” T-Spine Stretch
Volume
Alt EMOM 20
15/12 Calorie Row
10 HSPU
Conditioning
For time:
40 Calorie AB
30 WBS (20/14#)
20 SB Cleans (150/100#)
*10 minute cap
Thursday: 01-MAR-18
Warm Up
Burgener Warm Up
Olympic
5x 2 – Snatch Doubles @ 70% of 1RM
*rest 90 seconds
Conditioning
Alt EMOM 20
P1/M1: ME Calorie AB
P2/M2: ME Calorie AB
P1/M3: ME Plated Burpees
P2/M4: ME Plated Burpees
*score is total reps completed
Friday: 02-MAR-18
Warm Up
Open Workout Prep
Conditioning
“Open Workout 18.2”
Saturday: 03-MAR-18
Warm Up
Run 600m + Dynamic Stretching
Midline
100 AbMat Sit-ups
1’ SB Hold
100 Russian Twists
1’ SB Hold
100 Flutter Kicks
1’ SB Hold
Conditioning
For time:
Run 600m
40 T2B
20 Deadlifts (315/205#)