Monday: 30-JUL-18
Strength:
20-25 minutes to establish a 1RM- Deadlift
Conditioning:
CTL 15
Run 200m
10 Burpees
Run 200m
15 Burpees
Run 200m
20…
*score is total Burpees completed
Tuesday: 31-JUL-18
Gymnastics Pressing/Midline:
1a) 4x ME – Strict HSPU
*rest 90 seconds
1b) 4x ME – L-Sit Hold
*rest 90 seconds
Conditioning:
5 RFT:
12 OHS (135/95#)
12 T2B
*12 minute cap
Wednesday: 01-AUG-18
Midline:
E3MOM 15
15 Russian Swings
20 AbMat Sit-ups
Plank hold remaining time
Conditioning:
2 Rounds:
AMRAP 4
7/5 Calorie AB
14 DB Snatch (50/35#)
*rest 2 minutes*
AMRAP 4
7 SB Cleans (150/100#)
14 Calorie Row
*rest 2 minutes*
AMRAP 4
7 BJO (24/20”)
Run 100m
**score is total reps completed
Thursday: 02-AUG-18
Olympic:
7x 2 - Power Snatch @ H.P.
*rest 2 minutes
Conditioning:
“Isabel”
For time:
30 Snatches (135/95#)
*10 minute cap
Friday: 03-AUG-18
Strength:
Alt EMOM 12
15 Push-ups
10 Strict Pull-ups
15 Sit-ups
Conditioning:
10 RFT:
1 Trail Run
3 Rope Climbs
*25 minute cap
Saturday: 04-AUG-18
Volume Training:
EMOM 10
6 Calorie AB/Row/Ski
*increase by 1 each minute
Conditioning:
4 RFT:
60 Double Unders
30 Calorie Row (sub 400m Run)
10 C&J (155/105#)
*class is cap