The Week of: 02-11-19

Monday: 11-FEB-19

Strength: FS

7 FS @ 75%

5 FS @ 80%

3 FS @ 85%

5 FS @ 80%

7 FS @ 75%

*rest 2 minutes

Conditioning

AMRAP 15

9 Deadlifts (225/155#)

12 HSPU

15 BJO (24/20”)

*score is total reps completed

Tuesday: 12-FEB-19

Olympic: Snatch

EMOM 10

7 BFB

1 Squat Snatch @ 70-75%

Conditioning

For time:

800m Run

20 Devil’s Press (50/35#)

20 DB Box Step Overs (50/35#) (24/20”)

400m Run

10 Devil’s Press

10 DB Box Step Overs

*20 minute cap

Wednesday: 13-JAN-19

Gymnastics: RMU/BMU Practice

Beginner: Technique

Intermediate: EMOM 10 – 3 BMU/RMU

Advanced: 40 BMU/RMU

Conditioning

AMRAP 15

60 Double Unders

15 Hang Power Cleans (135/95#)

15 C2B Pull-ups

*score is total reps completed

Thursday: 14-FEB-19

Olympic: C&J

E2MOM 12

10 T2B

12-10-8-6-4-2 C&J

*115/85#, 135/95#, 155/105#, 185/135#, 205/145#, 225/155#

For time:

30 Calorie AB*

60 Calorie Row

30 Calorie AB

*60 Calorie Row penalty for not competing the first AB under 2’

Friday: 15-FEB-19

Strength

EMOM 24

5 Bench Press @ 70-75%

5 Back Squats @ 75-80%

15 RKBS (70/53#)

Conditioning

AMRAP 10

12 Snatch (75/55#)

1 Rope Climb

*score is total reps completed

**Rx+ = legless

Saturday: 16-FEB-19

Conditioning

Teams of 2; complete:

100 STOH (155/105#)

200 WBS (20/14#)

50 STOH

100 WBS

*E2MOM – 20 Cal AB (starting at 0:00)