April 8 – 14, 2019

Monday April 8, 2019

Clean Grip Dead lift

5 sets of 3 reps

Superset w/5 sets of :30sec unbroken HS hold

*This lift is more clean than dead lift.

then,

For time:

9-12-15-12-9

Power Clean 135/95lbs

Lateral Burpees over the bar

Tuesday

Close Grip Bench Press

Build to a heavy set of 5

Superset w/5 sets of :15sec Hollow body holds

then,

8min EMOM

Min 1: Box jumps

Min 2: HR Push ups

-Rest 2min-

8min EMOM

Min 1: Box jumps

Min 2: Strict Pull ups

*Score is total reps. For larger classes, athletes should share a box, and have one person start on the push ups or pull ups instead of box jumps.

Wednesday

15min HSPU/HS Walking Practice

then,

3 RFT

800m Run together

40 DB/KB box step overs 50/35lbs

20 HSPUs

25 min Time Cap

*Partners may divide the work however they like, but only one person works at a time when they BOTH get back from the run.

Thursday

Back Squat

5 @ 65%

5 @ 70%

4 @ 75%

4 @ 80%

AMRAP @ 85%

Superset w/10 – 12 GHD sit ups

then,

15min AMRAP

5-10-15-20…

DUs

Push Press 115/80lbs

TTB

 

Friday

Build to a heavy Snatch Complex in 12 minutes

Hang Power x 2 + OHS

then,

4min AMRAP

20 Med ball lunges in place

30 Russian Twists

Max Effort WBs in remaining time

Rest 2min x 3

Men: 20lbs

Women: 14lbs

*Score = Total WBs after 3 rounds

Saturday

“The Chief+”

Max rounds in 3 minutes of:

2 Front Rack Lunges

4 Hang Power cleansĀ 

6 HR Push Ups

8 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Men: 165lbs

Women: 105lbs

Sunday

For time:

100 DU Buy-in

then,

1000m Row

20 Russian KBS 70/53

10 Burpees

750m Row

20 Russian KBS

20 Burpees

500m Row

20 Russian KBS

30 Burpees

then,

100 DU Cash-out