The Script: Week of 102317

The Script: Monday 102317

The Warm Up: 

10 Single Arm Db Thrusters (Each Arm)

5 Burpees

10 Straight Leg Sit Ups

Pinball Run (Leg out the sidewalk portion)

 

The Stamina: 400m Repeats

 

The Conditioning: 2 RFT (20:00)

100 Double Under (200 Singles)

50 Wall Balls (20#/14#)

50 Sit Ups

25 Burpees

25 Sumo Deadlift High Pulls (70#/53# Kbs)

 

 

The Script: Tuesday 102417

The Warm Up: 

Redwing Run

Then, 4x

15 Kb Swings

10 Push Ups

5/3 Strict Pull Ups

 

The Stability: Hollow Body

 

The Conditioning: 12:00 

500m Row

Then, AMRAP

2-4-6 

Power Cleans (155#/105#)

HSPU

 

 

The Script: Wednesday 102517

The Warm Up: 

10 PVC OHS

10 Burpees

10 Slam Balls

 

The Strength: Overhead Squat 3 Rep Max 

 

The Conditioning: 5 RFT

5 Deadlifts (HAP)

10 Toes to Bar

20 Russian Twists (45#/25#)

 

 

The Script: Thursday 102617

The Warm Up: TBD

 

The Conditioning: 

1,000m Row

4 Rounds 

Sand Bag Zercher Carry Down and Back

12/8 Strict Pull Ups

18 Dumbbell Snatches (50#35#)

12 Burpee Box Jump Overs

400m Run

 

 

The Script: Friday 102717

The Warm Up: 

500m Row

Then, 3x

10 EB Back Squat

Burpee Broad Jump 

In Step Stretch

 

The Strength: Back Squat 1 Rep Max

 

The Conditioning: 2:00 On/1:00 Off x 5 (14:00)

12 Russian Swings

24 Jumping Lunges

4 Muscle Ups/8 Chest to Bar Pull Ups 

Taco Run