The Week of: 07-02-18

Monday: 02-JUL-18

Warm Up

3 Rounds:

15/12 Calorie AB

15 Sit-ups

15 Push-ups

30 Double Unders

Strength

4x 8 –Bench Press @ Moderate Weight

*rest 2 minutes

Conditioning

CTL 12:

1 Snatch (full) (185/125#)

30 Double Unders

2 Snatch

30 Double Unders

3

30…

*score is total reps completed

 

Tuesday: 03-JUL-18

Warm Up

2x:

SUBU Warm Up

*sub rowing for running

Gymnastics/Pressing

1a) 4x ME – Strict HSPU

*rest 60-90 seconds

1b) 4x – 25” L-Sit Hold

*rest 60-90 seconds

Conditioning

4 Rounds:

E3MOM (R2)

Run 400m

ME Burpees w/ time remaining

*score is total burpees completed

 

Wednesday: 04-JUL-18

Closed for the Holiday 

 

Thursday: 05-JUL-18

Warm Up

Dynamic Stretching + Deadlift Review

Strength

5x 5 – Deadlift @ 70% of 1RM

*rest 2 minutes

Conditioning

3 RFT of “Candy”:

20 Pull-ups

40 Push-ups

60 Air Squats

*20 minute cap

 

Friday: 06-JUL-18

Warm Up

2x:

Row 150m

20 Leg Swings (10R/10L)

15 Banded Rows

Midline

100 UB Russian KBS (53/35#)

*15 Calorie AB for breaking

Conditioning

For time (w/ a partner):

50 Calorie AB

50 Thrusters (115/85#)

50 Calorie Row

50 HSPU

*15 minute cap

 

Saturday: 07-JUL-18

Warm Up

1k Row + Shoulder Work

Olympic

E2MOM 10

50 Double Unders

3 Jerks (from rack) @ 65% (+5#)

Conditioning

AMRAP 15

25/20 Calorie Row

50 Alt Hang DB Snatch (50/35#)

25 T2B

*score is total reps completed