The Week of: 10-01-18

Monday: 01-OCT-18

Olympic

5x 2 – Snatch @ 70% of 1RM

*rest 2 minutes

Conditioning

4 RFTR:

1 Minute ME – Calorie AB

1 Minute ME – Calorie Row

1 200m Run

*rest 1 minute

**score is total Cals

Tuesday: 02-OCT-18

Gymnastics

The BMU

Beginner (0 BMU): 3-Position drills on box

Intermediate (1-3 BMU): 8x 2 - Coach Assisted (or banded) BMU

Advanced: 5x 3-5 Quality BMU*

*1 Chicken Wing= Demotion to intermediate for the remainder

Conditioning

3 RFTWT:

6 RMU

3 Squat Cleans (225/155#)

4 RMU

2 Squat Cleans

2 RMU

1 Squat Clean

*rest 2 minutes

**15 minute cap

Wednesday: 03-OCT-18

Strength

E3MOM 15

5 Back Squats @ 65% of 1RM

20 Push-ups

Conditioning

AMRAP 18

55 Double Unders

20 Dbl DB Snatches (50/35#)

15 T2B

*score is total reps completed

Thursday: 04-OCT-18

Gymnastics

The Ring Dip

Beginner: 5x 20” support hold + 15 push-ups

Intermediate: Accumulate 40-45 Assisted Strict Ring Dips(band/feet on box)

Advanced: Accumulate 45 Strict Ring Dips For Quality

Conditioning

With a partner;

For time:

50 Snatches (75/55#)

40 Snatches (95/65#)

30 Snatches (135/95#)

20 Snatches (165/115#)

10 Snatches (185/125#)

*15 minute cap

Friday: 05-OCT-18

Olympic

5x 1 – C&J Complex (1 Clean + 1 C&J) @ 70% of 1RM

*rest 2 minutes

Conditioning

AMRAP 20

Run 400m

ME HSPUs

*score is total HSPUs

Saturday: 06-OCT-18

Midline/Volume

Alt EMOM 12

10 BFB

20 RKBS

Conditioning

Teams of 3;

AMRAP 15

P1: 12 Calorie Row (pacer)

P2: ME Burpees

P3: ME Box Step Overs (24/20”) (50/35#)

*score is total reps (excluding row)