Monday: 4.9.18
3x Power clean
In 10 minutes or less, build to a heavy triple. These are not touch-n-go so drop the bar and reset between reps. Keep the entire set under 20 seconds. If your receive the bar with your feet wider than your squat stance, that rep does not count.
Then,
7 Minute amrap of
5x Hang power cleans 135/85# (or 70% from earlier, whichever is lighter)
10x Deadlifts with the same bar
10x Hand release push ups
Tuesday: 4.10.18
For time
12/9 Cals on rower
30′ Back rack walking lunge 135/85#
6x Bar muscle ups
30′ Back rack walking lunge 135/85#
3:00 min time cap
Rest at least 5 minutes, then
For time
12/9 Cals on rower
30′ Front rack walking lunge 115/75#
6x Bar muscle ups
30′ Front rack walking lunge 115/75#
3:00 min time cap
Rest at least 5 minutes, then
For time
12/9 Cals on rower
30′ Overhead walking lunge 95/65#
6x Bar muscle ups
30′ Overhead walking lunge 95/65#
3:00 min time cap
Record three separate finish times and any modifications.
Wednesday: 4.11.18
For time with a partner
Cals on air bike (30 per male teammate and 20 per female teammate)
50x American kettlebell swings 55/35#
50x Wall ball shots 20/14#
Cals on air bike (20 per male teammate and 15 per female teammate)
30x American kettlebell swings 55/35#
30x Wall ball shots 20/14#
20 Cals on air bike
20x American kettlebell swings 55/35#
20x Wall ball shots 20/14#
Thursday: 4.12.18
1x “No feet” power snatch + 1x “no feet” hang power snatch
Today “no feet” means that you do not pick your feet up and move them during the movement. Typically we start our feet somewhere around hip-width and finish somewhere around shoulder-width, or wherever our squat stance is. Today, we’ll start with our feet in our squat stance and keep them there throughout the movement. Do not drop the bar between reps.
Then,
On the minute for 10 minutes
5x Burpees over the bar
5x Power snatch 115/75# (or 80% from earlier, whichever is lighter)
30x Double unders
If you get to the point where you cannot finish an entire round within a minute, the workout becomes an amrap from that point on.
Friday: 4.13.18
0:45 For max toes-to-bar
30′ Sled push 180/135# additional weight
30′ Backward sled drag
Max toes-to bar with remaining time
Rest at least 3 minutes between efforts and repeat for 4 rounds. Record total toes to bar throughout all 4 rounds.
Saturday: 4.14.18
4 Rounds for time of
400m Run
10x Thrusters 135/85#
3x Legless rope climbs 10′
