Thursday

Week of May 14- 22, 2018


Monday
A. Coach will warm you up accordingly
B. 10 min EMOM:
1: Seated Med Ball Toss into Wall – 14-20 reps (feet straight on, alt. side to side)
2: DB Star Side Plank hold – 20sec/side
C. Work up to  heavy complex from racks: 1front squat + 1 Thruster in 15 minutes, starting with blank bar
+
For Time:
30-20-10 of:
SA DB/KB Thruster –  (moderate) you choose wt. (15R/15L, 10/10, 5/5)
Wtd Push ups (dudes 10K) Push up with HR (gals)

Tuesday
A. Coach will warm you up accordingly
B1. Find Seated (on a box) SA DB/KB 6RM/arm – you can choose b/t DBs or KB, don’t mix and match.
B2. Pullups – AMR in 1 mins, rest 90sec x 3 sets
+
3 RFT:
30/22 Cal Bike
10 DB/KB Hang Clean and Jerks – you choose wt.
15 GHD Bk Ext.
200m Short Course Run – Down
10m HS Walk – MOD – 20m Bear Crawl
200m Short Course Run - Up

Wednesday
A. Coach will warm you up accordingly
B1. Back Squat Clusters, [1.1] all @ 95+% of last weeks heavy single X 3-4; rest 10 sec/rest 45sec
B2. Half Kneeling Paloff Press – 15 reps/side; press from chest @ 1010 tempo; HARD Band, x 3-4
B3.  Crab Crawl – 1 gym length forward, and 1 gym length backward, rest 90sec x  3-4 sets
+
3 RFT:
400m Run
12 Burpee Tall BJO – 28/24” – Land on top of box , do not have to clear box.

Thursday
A. Coach will warm you up accordingly
+
5 sets - UNBROKEN work; choose your rep range, stick with it, and complete sets unbroken.
10-15 Dual KB or DB Deadlift
6-10 HSPU (mod = Pike on a box)
500m Row
20m KB Goblet Loaded Walking Lunges
6-12 T2B
*Rest 3 min b/t sets

Friday
A. Coach will warm you up accordingly
B. Halting Clean: 5,5,5,5,; 3 sec pause in pockets, every 75 seconds, building sets
C. Power Clean Cluster [1.1.1] every 60 seconds x 8 sets
+
5 Rounds For Time:
400m Row
200m Sandbag Run

Saturday
A. Coach will warm you up accordingly
+
5 min AMR’s X 3 with 5 min rest b/t
Buy IN: 800m Run
12 Deadlifts @ 80K/55K
12 Lateral Burpees over the bar
Rest 5min
Buy IN: 400m Run
9 Deadlifts (90K/65K)
9 Lateral Burppes over the bar
rest 5 mins
Buy IN: 200m Run
6 Deadlifts (100k/75K)
6 lateral Burpees over the bar

Sunday
A. Coach will warm you up accordingly
+
20 min AMR:
30 Dubs
15 Wall Ball
30 Cal Row
15 KBS (24/16)