The Week of: 29-APR-24
Monday: 29-APR-24
STRENGTH:
E3MOM x3
10 Back Squats @ 60%
CONDITIONING:
Every 2:30 x6
12/10 Cal Echo Bike
9 Deadlfts (225/155#)
6 SHSPU
*Rx+ = WFHSPU
**score is total reps completed
Tuesday: 30-APR-24
CONDITIONING:
For time:
1k Row
100 Double Unders
30 TTB
800m Run
30 TTB
100 Double Unders
1k Row
Cap = 24 minutes
SKILL ACCESSORY:
HSW Practice (in time remaining)
Wednesday: 01-MAY-24
OLYMPIC WEIGHTLIFTING:
E2MOM x5
1 Snatch Pull + 1 Hang Snatch + 1 Squat Snatch
Rd 1 – 65%
Rd 2 – 70%
Rd 3 – 75%
Rd 4 – 78%
Rd 5 – 80%
CONDITIONING:
For time:
18-14-10
STOH (115/85#)
FR Lunges
Cap = 7 minutes
Thursday: 02-MAY-24
CONDITIONING:
3 RFTR:
AMRAP 2
Run 200m
ME RMU
-rest 1 min-
AMRAP 2
Run 200m
ME Power Cleans (185/135#)
-rest 1 min-
*score is total reps completed
CORE/STABILITY:
Accumulate 20 TGUs
Friday: 03-MAY-24
CONDITIONING:
For time:
10-15-20-25-20-15-10
WBS (20/14#)
BBJO (24/20”)
Cap = 20 minutes
-or-
Rx+ =
3 RFT:
50 WBS (20/14#)
50 BBJO (24/20”)
Cap = 20 minutes
Saturday: 04-MAY-24
CONDITIONING:
5 RFTR:
:40 on, :20 off
Rd 1 – ME Rope Climbs
Rd 2 – ME SB Shoulder Carry
Rd 3 – ME SA DB Bench
Rd 4 – Crossovers
*score is total reps completed
ACCESSORY:
4 RFQ:
10 DB Curls (ea. Arm)
3 Floor Levers