The Week of: 04-22-19

Monday: 22-APR-19

Conditioning

With a partner; complete:

AMRAP 16

P1: 200m Run (pacer)

P2: 10 BFB + ME SB Cleans (150/100#)

*score is total SB Cleans completed

Strength

BS/FS

E2MOM 10

5 Back Squats

3 Front Squats

*start at 65-70% of FS and climb; the goal is to get to 85% of FS

Tuesday: 23-APR-19

Conditioning

For time:

3 Rounds:

15 Dbl DB/KB Snatch (50/35#)

5 BMU

2 Rounds:

75 Double Unders

25 TTB

1 Round:

50 BJO (24/20”)

*15 minute time cap

Midline

Alt EMOM 9

ME Russian Twist (weighted)

ME Russian Twist

ME Hollow Rock

Wednesday: 24-APR-19

Olympic

E2MOM 16

1 Snatch Grip Push Jerk + 2 OHS @ 80-85% (light and right for beginners)

ME AKBS until 90”

*30” rest each round

Conditioning

Minute 0:00 – 10:00

21-15-9

Deadlift (225/155#)

DB Thruster (50/35#)

@11:00

100 AbMat Sit-ups (for time)

*two scores will be recorded

Thursday: 25-APR-19

Body Building

1) EMOM 12

Min 1: ME Calorie Row

Min 2: AMRAP 10 BB Bent Over Rows + 10 Hammer Curls

*the following round starts where you left off

-rest 3 minutes-

2) EMOM 12

Min 1: AMRAP 10 Bench Press + 10 Push-ups

Min 2: ME Gun Rack Hold w/ plate (45/25#)

-rest 3 minutes-

3) EMOM 12

Min 1: ME AB Calories

Min 2: AMRAP 10 Plated Upright Rows + 10 BTN Tricep Extensions

Friday: 26-APR-19

Conditioning

AMRAP 25

9 Squat Cleans (205/145#)

30 HSPU

12 Squat Cleans (225/155#)

30 HSPU

15 Squat Cleans (245/165#)

30 HSPU

ME Squat Cleans (275/195#)

*score is total reps completed

**Rx+ = SHSPU

Saturday: 27-APR-19

For time:

20 Devil’s Press (50/35#)

40 C2B Pull-ups

60 DB Snatch (50/35#)

80 WBS (20/14#)

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

*class is cap