Thursday

Pursuit: 20 mins

Clean Work:

2 Power Cleans + 2 FS + 2HPCl.

+

1-10 & 10-1 of:

Dball Slams

Ring Rows

 

Performance: 20 mins

Build to a heavy Clean  – 20 mins

+

1-10 & 10-1 of:

T2B

HSPU

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Wednesday, HUMP Day – YEAH!

Strength:

A) BS – Work up to a Heavy Triple – 15 mins

B) Standing Press – Work up to a heavy Triple – 15 mins

+

25r/25l – TGU HEAVY as Possible

 

 

Stamina:

“Kelly”

5 Rounds

2 TH Loops

30 Wall Ball

30 Box Jump (20”)

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Tuesday

Pursuit: 20 mins

A1) Head Stands and/or Slow Negatives to Abmat – 60-90s of practice

A2) GHD Bk Ext – 10 reps

A3) Bear Crawl – 4 gym lengths

Rest as needed

+

3 Rounds:

30 Lunge Steps (15R/15L)

20 Sumo DL @ Challening Wt.

10 k2e

*TH Loop after ea. set.

 

Performance: 20 mins

A1) Bar Muscle ups – AMR – UNBROKEN; 3 attempt per set

A2) DB Death March – 1 gym length

A3) GHD Sit Ups – 8-10

+

3 Rounds

30 Air Squats

20 Sumo DL @ 70K/45K

10 T2B

*TH Lopp after ea. set (end on a run)

 

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Monday

Pursuit: 20 mins – Snatch Work

2HPSn + 2OHS

+

21-15-9

Thruster (challenging wt.)

Burpee

 

Performance: 20 mins – Snatch Work

Hang Power Snatch – Find a Heavy Single

+

“FRAN”

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Sunday FUNday

Reminder LAB CFE class @ 9am

Strength & Conditioning:

“Helen”

3 Rounds

2 TH Loops

21 KBS (green/yellow)

12 Pullups

 

***Oly Class @ NOON: Split Jerk

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Saturday

Strength & Conditioning:

5 sets – Ea. set is 2:00 mins; Rest 2 min b/t rounds

Row 250 M

Then – MAX Dubs

Score = Total Dubs for Rx or Box jumps for MOD

If no DUBS – Box Jumps (15” green sprinkler box)

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