The Week of: 04-23-18

Monday

Warm Up

3 Rounds:

100m Run

Monster Walk

15 Russian Swings

Strength

4x 8 BS @ 65%

Conditioning

3 Rounds:

AMRAP in 3 min

200m Run

Max cals AB

*Rest 2 min b/w rounds

**Score= Total Calories

 

Tuesday

Warm Up

SUBU Warmup

Gymnastics Strength

Accumulate 50/30 Strict Pull-ups

*rest 1’ b/w sets

**In least amount of sets as possible

Conditioning

AMRAP in 10 min:

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

12 TTB

 

Wednesday

Warm Up

Dynamic Activity

Volume

Alt. EMOM for 21 min:

-15/12 Cal Row

-12 Burpees

-40 Dubs

Conditioning

For Time

600m Run

40 HSPU

60 Russian KB Swings (53/35#)

*Class is cap

Thursday

Warm Up

Dynamic Stretching

FR Mobility

BB Progressions

Olympic

E2MOM for 14 min:

3 Hang Power Cleans @ 70%

Conditioning

10’ AMRAP (Pick one)

Option A

5C2B Pull-ups

10 Push-ups

15 Box Jumps (24”/20”)

Option B

2 Rope Climbs

10 Push-ups

15 Box Jumps

 

Friday

Warm Up

Dynamic Activity

+

FS to Working Weight

Strength/Conditioning

10 Rounds W/ a Partner:

Row 250m

5 FS @ 60% of 1RM

(you go, I go rounds)

 

Saturday

Warm Up

Mini Card Deck

Midline/Gymnastics

Alt EMOM for 20 min

-5 Wide Grip Pull-ups

-10 Lat MB Tosses (ea. side)

Conditioning

TABATA for 16 minutes:

-Row

-SB Cleans

-AB-

-Ball Slams

(4 min at each station)