The Week of: 12-31-18

Monday

10 RFT:

9 Air Squats

8 Push-ups

7 TTB

6 DL (275/185#)

5 BFB

4 SB Cleans (150/100#)

3 BMU

2 Devil’s Press (50/35#)

1 Rope Climb

-OR-

10 RFT:

9 DB FS (50/35)

8 Push-ups

7 T2B

6 DB Box Step Overs (50/35#) (24/20”)

5 BFB

4 DL (365/255#)

3 SB Cleans (150/100#)

200m Run

1 Rope Climb

Tuesday

Closed for Holiday

Wednesday

Strength

E3MOM 15

20 Calorie AB

6 Back Squats (225/155#)

5 Bench Press (225/155#)

Conditioning

AMRAP 20

400m Run

5 Squat Cleans (225/155#)

10 BFB

*score is total reps completed

Thursday

Midline & Breathing

E3MOM 15

15/12 Cal AB

10 SB BH Squats (150/100#)

20 RKBS

Conditioning

For time:

90 Double Unders

30 DB Snatch (50/35#)

30 T2B

60 Double Unders

20 DB Snatch

20 T2B

30 Double Unders

10 DB Snatch

10 T2B

*15 minute cap

Friday

Olympic

E2MOM 20

1 Trail Run

3 C&J (185/125#)

Conditioning

6 RFT:

18/15 Cal Row

15 HSPU

6 RMU

*25 minute cap

Saturday

Midline

50-40-30-20-10

AbMat Sit-ups/GHDSU

Russian Twist (10/5#)

Conditioning

AMRAP 15

25’ FR DB Lunge (50/35#)

15 Push-ups

25’ FR DB Lunge

15 WBS (20/14#)

*score is total reps completed

**each walk is 5 reps