The Week of: 08-12-19

Monday: 12-AUG-19

 

Conditioning:

 

In teams of 3; complete:

 

AMRAP 18

 

P1 – 15 Calorie Row (pacer)

P2 – ME RKBS (70/53#)

P3 – ME Box Jumps (24/20”)

 

*score is total RKBS + Box Jumps

 

Olympic:

 

E2MOM x6

 

4 Pwr Snatches (ascending in weight)

 

*start at 75%

 

Tuesday: 13-AUG-19

 

Olympic:

 

Alt EMOM 12

 

Min 1 – 2 Hang Pwr Cleans 

Min 2 – 3 Hang Pwr Cleans

Min 3 – 4 Hang Pwr Cleans

 

*increase weight every 3 minutes 

 

Conditioning:

 

AMRAP 5 

 

10 DB Deadlifts (50/35#)

10 T2B

 

-Rest 2 min-

 

AMRAP 5

 

10 DB Cleans (50/35#)

30 Double Unders

 

-Rest 2 min-

 

AMRAP 5

 

10 DB Thrusters (50/35#)

10 Lateral DB Burpees

 

*score is total reps completed 

 

Wednesday: 14-AUG-19

 

Conditioning:

 

21-18-15-18-21

 

OHS (95/65#)

Pull-ups

 

*200m Run between rounds

 

Gymnastics Strength:

 

Advanced: 75 SHSPU for time

 

Rx: 50 SHSPU for time

 

Intermediate: EMOM 10 (1-5 SHSPU)

 

Beginner: 10 of HSPU practice 

 

Thursday: 15-AUG-19

 

Bodybuilding Day!

 

AMRAP 10

 

12 DB Bench

12 DB Front Raises

12 DB Lateral Raises

 

-Rest 3 min-

 

AMRAP 10

 

1-2-3-4-5…

 

Plated Bicep Curl

30ft Gun Walk 

 

-Rest 3 min-

 

AMRAP 10

 

12 Bent Over Rows

12 Upright Row

20 AbMat Sit-ups

 

Friday: 16-AUG-19

 

Conditioning: 

 

For time:

 

2k Run

100 WBS (20/14#)

50 SA DB Devil’s Press (50/35#)

 

*20 minute cap

 

Mobility:

 

Coaches Choice

 

Saturday: 17-AUG-19

 

Conditioning:

 

“The Standard”

 

For time:

 

30 C&J (135/95#)

30 RMU

30 Snatch (135/95#)

 

*18 minute cap

 

Strength:

 

Establish a 20RM – Back Squat

 

*BONUS*

 

3x 10 – BS @ 110% of 20RM