The Week of: 06-17-19

Monday: 17-JUN-19

Conditioning:

For time:

30 C2B Pull-ups

20 Squat Cleans (185/135#)

30 C2B Pull-ups

*Rx+ = 225/155#

**12 minute cap

Strength:

E90” x 6

10 Back Squats @ 50-60% of 1RM

Tuesday: 18-JUN-19

Conditioning:

For time:

10-20-30-40-50

Box Step-ups (Single DB) (50/35#)

*15 Burpee BJO (24/20”) after each round

Midline:

For time:

100 RKBS (AHAP)

Wednesday: 19-JUN-19

Strength:

Alt EMOM 14

5 Bench Press @ 70-75%

10 Deadlifts @ 60-65%

Conditioning:

8 RFT:

200m Run

10 SHSPU

*20 minute cap

**15 reps per round if kipping

Thursday: 20-JUN-19

Conditioning:

With a partner; complete:

For time:

50-40-30-20-10-20-30-40-50

Calorie Row

*you go, I go rounds

Midline:

Alt EMOM 8

Plank

ME AbMat Sit-ups

Friday: 21-JUN-19

Conditioning:

AMRAP 20

1 Rope Climb

10 Push-ups

15 Air Squats

*score is total reps completed

Olympic:

EMOM 10

1 Power Snatch (ascending in weight)

Saturday: 22-JUN-19

Conditioning:

For time:

150 Double Unders

100 WBS (20/14#)

50 DB Snatch (50/35#)

25 BJO (24/20”)

10 Thrusters (165/115#)

150 Double Unders

*20 minute cap

Mobility:

Remaining Class Time