The Week of: 01-14-19

 Monday: 14-JAN-19

Strength: Front Squat

E2MOM 14

5 Front Squats @ 70% of 1RM

Conditioning:

Team of 2; complete:

5 RFT (ea):

400m Row

400m Run

*class is cap

Tuesday: 15-JAN-19

Strength:

E2MOM 14

2 Bench @ 87%

5 SB Cleans @ HP

Conditioning:

For time:

27-21-15-9-3

Hang Power Cleans (115/85#)

*25 pushups after each round.

Wednesday: 16-JAN-19

Volume:

With a partner; complete:

50-40-30-20-10

Goblet Squats

*P1 works while P2 holds a Wall Sit

Conditioning:

For time:

30 Calorie AB

40 BBJO (24/20”)

50 SA DB C&J (50/35#)

*15 minute cap

Thursday: 17-JAN-19

Strength:

2x:

E90”

5 DLs @ 65%

3 DLs @ 70%

2 DLs @ 75%

1 DL @ 80%

1 DL @ 85%

Conditioning:

3 RFT:

100 Double Unders

50 RKBS (70/53#)

50 AbMat Sit-ups

*15 minute cap

Friday: 18-JAN-19

Oly:

E90” for 10 Rounds

3 TnG Push Jerks @ 70-75%

Conditioning:

For time:

24-18-12-6

DB Snatch (50/35#)

*12 Target Burpees after each round

Saturday: 19-JAN-19

Conditioning:

AMRAP 10

7 Devil’s Press (50/35#)

200m Run

Rest 2 Minutes

AMRAP 10

7 HSPU

7 C2B Pull-ups

Rest 2 Minutes

AMRAP 10

200m Run

7 HSPU

Rest 2 Minutes

AMRAP 10

7 Devil’s Press (50/35#)

7 C2B Pull-ups

*score is total reps completed