4.15.19 – 4.20.19

Monday: 4.15.19

For time
1000/800m Row buy-in
Then
30 Deadlifts 185/125#
30 Sit ups
30 Air squats

20 Cleans 185/125#
20 Sit ups
20 Air squats

10 Shoulder to overheads 185/125#
10 Sit ups
10 Air squats
Then
2000/1700m Air bike cash out


Tuesday: 4.16.19

For time with a partner
Station 1: Row until 125 cals per guy/100 cals per gal is reached (250 for guy pair, 225 for mixed pair, 200 for girl pair)
Station 2: 5 Burpee pull ups

Rotate stations on the minute until the total is reached.

Then, time permitting

3 Rounds of each for quality
8 Seated dumbbell shoulder press
20 Second banded hollow hold


Wednesday: 4.17.19

5-5-5x Back Squat
Complete 3 sets of 5 reps at the same weight in 10 minutes or less. This is intended to be a bit of a back off week after the last couple of weeks.  The second half of this workout is rough so consider going lighter than you went for the sets of 10 on 4.9.19

Then,

9 Minute amrap of
1 Rope climb 15′
10 Box Jump overs 24/20″
20 Wall ball shots 20/14#


Thursday: 4.18.19

Ring skill work
-Inverted hang
-Skin the cat
-Front/Back lever
-Back roll to support

Then,

6 Minute amrap of
20 Double unders, unbroken for RX
10 Hand release push ups
10 Russian kettlebell swings 70/55#

 


Friday: 4.19.19

1:00 for max cals
3 Squat cleans 205/145# (this should be done in :20 or less)
6 Bar facing burpees
Max cals on bike with remaining time

Rest at least 6 minutes between efforts. 


Saturday: 4.20.19

2 Round for time of
30 American Kettlebell swings 55/35#
40 Double unders
3 Rope climbs 15′
400m Run
30 Box step ups with the same kettlebell
40 Double unders

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