Monday April 22, 2019

Build to a heavy Power Clean single in 12 minutes

Superset w/3 sets 20 Wall Facing Shoulder Taps

then,

For time:

15 Thrusters

15 Pull ups

50 DUs

12 Thrusters 

12 CTBs

50 DUs

9 Thrusters

9 Bar MUs

50 DUs

Men: 135lbs

Women: 95lbs

Tuesday April 23, 2019

Close Grip Bench Press 3RM

Superset w/4 sets of  5 Pendlay Rows

then,

On a 5 min Clock:

800m Run

AMRAP Burpees in remaining time

-Rest 2min-

On a 4 min Clock:

400m Run

AMRAP Burpees in remaining time

-Rest 2min-

On a 3 min Clock:

200m Run

AMRAP Burpees in remaining time

*Score = Total Burpees

Wednesday April 24, 2019

15 minutes of Bar MU skillwork

then,

15min Partner AMRAP

15 Pulls per person on the rower

10 Unbroken WBs per person 20/14lbs

Score = Cals on the rower

*One person works at a time.

Thursday April 25, 2019

Back Squat

3 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

AMRAP @ 95%

Superset w/15 ab mat sit ups

then,

6 RFT

15 Box jumps 24/20”

10 Plate Lunges in place 

5 Plate Burpees

Men: 45lbs

Women: 25lbs

*Plates are to be held at the chest or higher for the lunges.

Friday April 26, 2019

Build to a 5RM Shoulder Press in 10min

Superset w/20-30sec Active hang from pull up bar

then,

4 sets of EOMOM

30 DUs + Dead lift x 4 + Hang Power Clean x 3 + S2OH x 2 (shoulder to overhead)

*Score = Max weight moved over 5 sets

-Rest 2min-

4 sets of EOMOM

30 DUs + 3 Touch and Go G2OHs (ground to overhead = clean and jerk or snatch)

Saturday April 27, 2019

800m Run

50 CTB Pull ups

100 HR Push ups

150 WBs 20/14lbs

800m Run

 

Sunday April 28, 2019

For time:

25 Burpees

50 Russian KBS

75 Cals on the Rower or Bike (or 12oom Run)

100 Russian KBS

75 Cals on the Rower or Bike (or 1200m Run)

50 Russian KBS

25 Burpees