Week 7 | 2018

Monday 02/19/2018 1. EMOM for 5 Rounds: min 1 - 4 Deadlifts 275# min 2 - 4 wall climbs with push-up min 3 - 4 Dball cleans 150# min 4 - 4 bar muscle ups 2. 2 Rounds for time: 10 GHD Sit-ups + 5 cal ski erg 10 GHD Sit-ups + 10 cal ski erg 10 GHD Sit-ups + 15 cal ski erg | 8:08 Tuesday 02/20/2018 1. TRUEFORM :30sec Run, rest 1:00, 8 roundas 2. Power Snatch + Squat Snatch on the minute for 10 minutes: min 1,2 - 130# min 3,4 - 140# min 5,6 - 152# min 7,8 - 162# min 9,10 - 170# 3. For Time: 20 burpee box jump over 30" 30 power snatch 95# 40 overhead squats 95# 50 calorie assault bike | 11:01 4. Accessory 3 rounds not for time: HS Walk 30' Obstacle 10 Knees to Elbows 10 GHD Raises Wednesday 02/21/2018 1. 30 minute Run on TRUEFORM treadmill Thursday 02/22/2018 - REST DAY Friday 02/23/2018 1. 18.1 20 Minute AMRAP 8 toes to bar 10 hang dumbbell clean and jerk, 5 each arm 14 calorie row | 393 reps 2. 3 Second pause at the bottom, Back Squat 5x2 | 155#, 205, 235, 265, 295, 305 Saturday 2/24/2018 1. EMOM 20 ODD: 10 cal Assault Bike EVEN: 1 squat clean + 3 push jerks 185# 2. EMOM: min 1 - 8 ring muscle-ups min 2 - 6 ring muscle-ups min 3 - 4 ring muscle-ups min 4 - 6 ring muscle-ups min 5 - 8 ring muscle ups Sunday 02/25/2018 1. Tempo Front Squat 5 Sets, On the 3 Minutes: 2 Tempo Front Squats 3 Front Squats On the tempo front squats, 5 second negative to find the bottom position. Stand with speed. On the following 3 front squats, regular speed on descent and ascent. Sets – #170,175,185,195,205 2. Conditioning 3 rounds every 7 minutes 15 burpees 50 dubz Zeus rope 20 kipping HSPU 50 dubz Zeus 15 burpees Splits: 4:29,4:06, 3:54 3. 3 rounds for time: 600m run 21 wall ball shots 20# 9 burpee box jump 24” | 13:56 ElkShape Partners Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls