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042423-042823



Monday

Spring Flowers

EMOM 12

1: DB Bench Press (15,12,9,6)

2: 40-60 Double Unders

3: Rest


2017

12 Minute AMRAP

10 Alt DB Snatch (you choose)

14 Straight Leg Sit Ups

10 Strict Pull Ups

14 Banded Chest Fly (from Rig)


Fitness:

Hang DB Snatch

Banded Pull Ups


 

Tuesday

Back Squats

2 x 8 70-75% 3 x 4 80-85%

Stumble Rumble

2 Rounds For Time:

25/20 Cal Row

400m Run

30 Wall Balls 20/14

Cap 13 minutes


 

Wednesday

2 Split Jerks Sets 1-2: 70% Sets 3-4: 75% Set 5: 80% Set 6: 83-88%

Reps are Unbroken.

No Flex Zone

For Time: 21-15-9 Clean & Jerk 95/65 42-30-18 Push Up Fitness: DB (2) Hang Clean & Push Press Rx+: 21-15-9 C&J 135/95 Strict HSPU Cap = 12 Minutes


 

Thursday

Salty

26 Minute AMRAP Buy In: 1 Mile Run 2 Rope Climb 14/10 Calorie Bike 4 Wall Walk 14/10 Calorie Ski Fitness: 4 Rope Pulls

8 Inch Worms + Pu Rx+: Legless Rope Climb


 

Friday Strength

In 15 minutes, build to a tough complex. Keep all 3 lifts unbroken.

1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat Fitness: EMOM 15 2 DB (2) Straight Leg DL 2 DB (2) Front Squat 2 DB (2) Push Press 2 DB (2) Thruster

Keep Truckin' For Time: 30/24 Calorie Row 50 Thruster 75/55 *every break = 12 Toe to Bar Fitness: For Time: 30/24 Calorie Row 50 DB Thrusters

*every break = 12 Sit Ups Rx+: 95/65 Cap = 9 Minutes



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