The Week of: 04-08-19

Monday: 08-APR-19

Strength

Back Squats

E2MOM x 10

7 BBJO (24/20”)

2 Back Squats @ 85-90%

*if you are not getting 30” of rest drop the BBJO to 5 reps

Conditioning

For time:

40 WBS (20/14#)

1 Round:

30 C2B Pull-ups

90 Double Unders

40 WBS

2 Rounds:

15 C2B Pull-ups

45 Double Unders

40 WBS

3 Rounds:

10 C2B Pull-ups

30 Double Unders

*20 minute cap

 

Tuesday: 09-APR-19

Olympic

E90” x 6 – 1 Power Snatch + 1 Hang Snatch (full) + 2 OHS

*start at 75% and build throughout the sets

Conditioning

5 RFTR:

AMRAP 3

200m Run

16 DB OHL (65/50#)

ME DB Snatch

*score is total DB Snatches completed

 

Wednesday: 10-APR-19

Conditioning

For time:

60 AKBS (53/35)

60 Push-ups

45 Deadlifts (155/105)

45 HSPU

30 KB SDHP (53/35#)

30 TTB

15 Thrusters (255/105#)

*20 minute cap

Midline

EMOM 12

Min 1 – ME Sit-ups

Min 2 – ME SB BH Hold (150/100#)

 

Thursday: 11-APR-19

Conditioning

15 Minutes ME AB for Meters

-1 minute transition-

15 Minutes ME Run for Meters

-1 minute transition-

15 Minutes ME Row for Meters

*score is total meters

 

Friday: 12-APR-19

Olympic

Partner Power Cleans

4x 5 – Power Cleans (each) @ 185/135#

4x 4 @ 205/145#

4x 3 @ 225/155#

4x 2 @ 245/165#

4x 1 @ 275/185#

Conditioning

3 RFT:

20 Hang Snatch (95/65#)

20 BJO (24/20”)

*15 minute cap

 

Saturday: 13-APR-19

Conditioning

“3 Nasty Girls”

Cash-in: 400m DB Farmers Carry

50 Air Squats

8 BMU

10 SUBU Makers (50/35#)

Then;

50 Air Squats

8 RMU

10 SUBU Makers

Then;

50 Air Squats

8 Rope Climbs

10 SUBU Makers

Cash-out: 400m DB Farmers Carry

*SUBU Maker – push up + renegade