The Week of: 01-28-19

Monday 28-JAN-19

Strength

Alt EMOM for 20 min

  • 5 FS @ 65%

  • 15 WBS

  • 20 RKBS

  • Rest

Conditioning

For Time

20-16-12-16-20

SA OH Lunges (50#/35#)

Burpees Over KB

*12 min cap

Tuesday 29-JAN-19

Olympic

EMOM for 10 min

3 C&J’s @ 75%

Conditioning

For Time

20-30-40

Cal AB/Row

200m-400m-600m

Run

*16 min is cap

Wednesday 30-JAN-19

Gymnastics

TTB

Beginner

Practice Rhythm/Tech

Intermediate

50 TTB For Time

Advanced

EMOM for 10’

5 Hang Power Cleans (135#/95#)

10 TTB

Conditioning

For Time

1 Mile Run

70 DL (135#/95#)

50 BJ

30 STOH (135#/95#)

10 RMU

*22 min cap

Thursday 31-JAN-19

Strength

Alt. EMOM for 18 min

  • 5 Bench Press @ 70%-80%

  • 10 Bent-Over Rows (Heavy)

  • 15 V-ups

Conditioning

AMRAP in 8 min:

10 OHS (95#/65#)

10 C2B

Friday 01-FEB-19

Olympic

Cycling

3x 10 UB Power Snatch @ 65%

*200m Recovery Jog after each

**For Quality, Not Time

Conditioning

4 RFT

40 Air Squats

20 KBS (53#/35#)

3 Rope Climbs

*18 min cap

Saturday 02-FEB-19

Volume

E3MOM for 20 min:

15 Cal Row

15 Burpees

Conditioning

1-10

Power Cleans (225#/155#)

Strict HSPU

*10 BJO After each set (24”/20”)