The Week of: 09-02-19

Wednesday: 04-SEP-19

Strength 

Every 90s x 5 rounds 

4 Snatches (70-75%)

Conditioning

AMRAP 14

50 Double Unders

5 RMU

10 Dbl DB Snatch (50/35#)

 

Thursday: 05-SEP-19

Conditioning

AMRAP 25

600m Run

50 Push-ups

15 Pwr Cleans (185/135#)

*score is total reps completed 

Strength

E2MOM x3

5 Pause Front Squat (70%+)

  • Each set move up weight

  • Aim for close to a 5RM on the last set. These should be heavy!

 

Friday: 06-SEP-19

Conditioning

“Frantasy Land”

 21-15-9

Pull-ups

Thrusters (95/65#)

15-12-9

C2B Pull-ups

Thrusters (115/85#)

9-6-3

BMU

Thrusters (135/95#)

Overhead mobility work + Squat mobility work in remaining time 

 

Saturday: 07-SEP-19

Conditioning

E3MOM x6

20 WBS(20/14#)

15 Deadlift (185/135#)

ME BFB

*you should be getting at least a minute of Burpees in

**Rx+ = 225/155#

Core

Option A) 50 TTB for Time

Option B) 100 V-up for Time

Option C) 150 Russian Twists for Time (2 ct)