Workouts for the Week of 120417

The Script: Monday 120417

The Warm Up: 3 Rounds

Pinball Run

1 Wall Climb

12 Slam Balls

24 Double Under

 

The Strength: Hang Power Snatch + Overhead Squat

-AKA Hang Snatch

 

The Conditioning: 12:00 AMRAP

12 Air Squats

9 Pull Ups

6 Burpees

 

The Extra Work: 3-5x

15 Band Pull Aparts

7-12 DB Z-Press

 

 

The Script: Tuesday 120517

The Warm Up: Redwing Run

Then, 3 Rounds

15 Goblet Squats (53#/35#)

10 Straight Leg Sit Ups

5/3 Strict Pull Ups

 

The Strength: Back Squat 20 RM

 

The Conditioning: 4 RFT

Farmer’s Carry Down

7 Deadlifts (245#/165#)

14 Sit Ups

 

The Extra Work: 3-5x

10-15 Banded Hamstring Curls p/ Leg

:60-:90 Super Couch + Pigeon Stretch

 

 

The Script: Wednesday 120617

The Warm Up: 

500m Row

And then, 3 Rounds

30 Double Under

5 3 Squat Box Jumps

5 Strict Toes to Bar

10 Push Ups

 

The Conditioning: For Time

1,000m Row

60 Wall Balls

100 Double Under

Redwing Run

30 Burpee Box Jumps

30 Toes to Bar 

 

The Extra Work: 3-5x

ME Strict Chin Ups

ME Diamond Push Ups

 

 

The Script: Thursday (120717)

The Warm Up: 3x

Pinball Run

15 Wall Balls

3/2 Strict Pull Ups

 

The Conditioning: 

11-9-7-5-3

Heavy Thrusters (155#/105#)

Strict Pull Ups

30 Russian Twists

 

 

The Script: Friday (120817)

The Warm Up: 

Redwing Run

20 Burpees

 

The Strength: Boulder Shoulders

5SP-5SP-3SP-3SP-5PP-5PP-3PP

 

 

The Conditioning: 10 RFT

10 HR Push Ups

6 V-Ups

 

The Extra Work: 3-5x

DLB’s w/ Empty Bar or Light Weight

10 Upright Rows

10 Front Raises

10 Strict Press

UNBROKEN