4.16.18 – 4.21.18

Monday: 4.16.18

On a running clock,

From 0:00 – 3:59
4 Rounds of
3x Burpees over the bar
6x Deadlifts 225/145#
30x Double unders

From 4:00 – 10:00
Amrap of
3x Burpees over the bar
6x Deadlifts 225/145#
30x Double unders

Score is rounds and reps completed in the last 6 minutes. 

Then, time permitting

On the minute for 6 minutes (3 rounds of each)
Even minutes: 6-10x Strict dips or push ups
Odd minutes: 8-10x Bent over barbell rows

You may choose some other type of strength or skill “goat” work if you’d like. Consider this as free time to work on your weaknesses.


Tuesday: 4.17.18

1x Power clean + 1x Front squat + 1x Push press + 1x Push jerk
In 10 minutes or less, build up to the heaviest weight you can use to perform this complex with good form.

Then,

In 6 minutes
10x Box jump overs 24/20″
20x Shoulder to overhead 115/85#

10x Box jump overs 24/20″
15x Shoulder to overhead 135/95#

10x Box jump overs 24/20″
10x Shoulder to overhead 155/105#

10x Box jump overs 24/20″
Max Shoulder to overhead 185/115# with remaining time

The final weight should be no more than 90% of the weight you hit on the first part of the workout.


Wednesday: 4.18.18

5x Back squat
in 12 minutes or less, build to a heavy set of 5.

Then,

6 Rounds for time
12x Sit ups
10x Air squats
120′ Shuttle sprint (30′ x 4)

Be careful on the lat few rounds of the “sprints.”


Thursday: 4.19.18

On the minute for 8 minutes (4 of each)
Station 1: 8-10x Seated overhead dumbbell press, on the floor if flexibility allows
Station 2: 8-10x Strict pull ups

Choose weights and assistance that allows for minimal deviation in form throughout the entire set.  Four sets of strict work will be taxing.

Then,

In 7 minutes
2000/1600m on an air bike or 1000/800m on a rower
Then, with remaining time
Amrap of
7x American Kettlebell swings 55/35#
7x Toes to bar


Friday: 4.20.18

12 Minute amrap of
Partner 1: 10x Russian twists 20/14# + 30′ Walking lunge with 20/14# med ball + 10x Wall ball shots + 30′ walking lunge
Partner 2: Max calories on rower

Then,

Flex Friday
Shoulder smoker


Saturday: 4.21.18

15 Minute amrap of
50/35 Cals on bike
50x Alternating dumbbell snatches 50/35#
50x Wall ball shots 20/14#
200x Double unders

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