The Week of: 02-18-19

Monday 18-FEB-19

Strength

7 Front Squats @ 80%

5 Front Squats @ 85%

3 Front Squats @ 90%

5 Front Squats @ 85%

7 Front Squats @ 80%

Conditioning

For Time

21-15-9

DB Snatch (50#/35#)

BJO (24”/20”)

Straight into,

27-18

DB Front Squats (50#/35#)

BJO

45 DB Box Step-overs (50#/25#)

*16’ cap

 

Tuesday 19-FEB-19

Olympic

E2MOM for 8 min

Trail Run

10 Power Snatch (95#/65#)

Conditioning

30 RFT

5 WBS (20#/14#)

3 BFB

1 Deadlift (315#/205#)

*20’ cap

 

Wednesday 20-FEB-19

Gymnastics: RMU/BMU

Beginner

Technique

Intermediate

EMOM 12’

Odd Minutes: 30” Dead Hang

Even Minutes: 3 RMU/BMU

Advanced

E2MOM for 12

40 Dubs + 6 Ring MU

Conditioning

For Time

100 Cal Row

80 STOH (95#/65#)

60 TTB

40 HSPU

200 Dubs

*25 min cap

 

Thursday 21-FEB-19

Midline

Alternating EMOM for 10 min

Odd Minutes:

HS Hold

Even Minutes:

ME ABMAT Sit-ups

Conditioning

E4MOM for 9 Rounds

Rnds 1, 2 and 3: Row 500m (fast!)

Rnds 4, 5 and 6: 1200m AB (fast!)

Rnds 7, 8 and 9: 400m Run (fast!)

 

Friday 22-FEB-19

Warm Up

WOD Prep

Conditioning

“Open Workout 19.1”

 

Saturday 23-FEB-19

Conditioning

W/ a Partner, for 6 Rounds ea.

(You go, I go)

AMRAP in 2 min

20/15 Cal AB

6 SB Cleans

ME RKBS (AHAP)