Week of 9/10/2018 - 9/16/2018

PROGRAMMING FOR WEEK OF 9/10/2108 - 9/16/2018


MONDAY
4x12 Barbell RDL @3111
R90s Between
+
4RFT
25 Supinated Bar Row
100 KB Front Rack Right
100 KB Front Rack Left
25 KBS w/ Carry Weight

Cool Down
2min Scap Mash Per side with lax ball


TUESDAY
30min AMRAP
5 Muscle Ups
10 Power Cleans
R1min
300m Run
R1min

Muscle Up > BMU > Burpee C2b > Burpee Pullup > Burpee Jumping C2b
 

Cool Down
2min/ side Calf Mash on KB


WEDNESDAY
E2MOM for 20min:
7/7 Bulgarian Split Squat Thrusters*
*Control weight down and reset every time
*Opposite hand has weight (right foot on ground, left arm has weight)
+
1000m Row Time Trial

Cool Down
4 sets
12 Side Bridge Hip Taps


THURSDAY
10min Amrap w/ Partner
Box Circles in Push Position
2 Clockwise (1 and 1 rep)
2 Counter Clockwise (1 and 1 rep)
+
4x10 Single Leg Calf Raise
R60s
+
12 Alley Run with Timer
R1:1
*Record total time

28min cap

Cool Down
50 Scap Pullups
OR
Pullup EMOM


FRIDAY
5 Sets
A1) 10/side Powell Raise
R60
A2) 17 Burpee to Vertical Target AFAP (record time)
R~90s
+
3 Sets
45sec FLR Hold
45sec Mountain Climbers
45sec Rest


SATURDAY
Groups of 5:
Waterfall Style

For Time:
1000m Row or 1.6mi AB (4:30min cap)
100 Air Squats (3:00min cap)
850m Run
30 Burpees

*20min timecap individually from where you start

*Have to wait for teammate to get done to move onto next movement


SUNDAY BARBELL
4x4 Snatch Pull
+
5 Sets
3 Snatch Grip Behing Neck Push Press + 2 OHS
+
10 Snatch at Weight Above
+
5x3 Power Clean (fast singles)