The Week of: 04-30-19

Monday: 29-APR-19

Conditioning:

For time:

15-12-9-12-15

Box Jumps (24/20”)

OHS (135/95#)

*12 minute time cap

Strength:

E2MOM 10

5 Bench Press @ 70-75%

*building each set

-rest 1 minute-

E2MOM 10

5 Back Squat @ 70-75%

*building each set

Tuesday: 30-APR-19

Conditioning:

CTL 12

40 Double Unders

2 BFB

2 Hang Power Cleans (95/65#)

2 STOH (95/65#)

*increase by 2 reps each round

Olympic:

Every 20” for 5 minutes

1 Power Clean & Jerk @ 80-85%

Wednesday: 01-MAY-19

Conditioning:

EMOM 10

8 TTB + ME DB Snatch (50/35#)

-rest 5 minutes-

EMOM 10

8 C2B + ME WBS (20/14#)

-rest 5 minutes-

EMOM 10

8 HSPU + ME AKBS (53/35#)

*score is total ME reps completed

**athletes to stop at 50” to transition back

Thursday: 02-MAY-19

Conditioning:

With a partner; complete:

10 RFT (5 each):

P1: 400m Run (pacer)

P2: ME Target Burpees

*scores is total time minus number of burpees performed (1 burpee = 1 second)

**25 minute cap

Strength:

With a partner; complete:

For time:

100 Deadlifts (225/155#)

*must be UB sets of 10; scale appropriately

**class is cap

Friday: 03-MAY-19

Conditioning:

In 25:00 complete:

10 Rounds:

10 Thrusters (95/65#)

3 RMU*

*all scales are double reps; except BMU

With the time remaining;

1RM Thruster

Midline:

With a partner; complete:

P1: Tabata Hollow Hold

P2: Tabata Sit-ups

-then switch-

Saturday: 04-MAY-19

Conditioning:

In 10:00 complete:

1k Row

30 Snatches (75/55#)

5 Rope Climbs

-rest 3 minutes-

In 10:00 complete:

1k Row

20 Snatch (95/65#)

5 Rope Climbs

-rest 3 minutes-

In 10:00 complete:

1k Row

10 Snatch (135/95#)

5 Rope Climbs