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040218-040618

April 1, 2018

 

Monday 040218

 

Strict Press

3X10

3X5

 

30 min EMOM (every min on the min):
1st min: 15/12 Cal Row
2nd min: 15 weighted sit ups
3rd min: 6 squat cleans (135/95)
*If you fail to complete the work on the minute, workout turns into AMRAP. Each min counts as 1 round. Completing workout prescribed equals 30 rounds completed.

 

Tuesday 040318

 

Front Squat

4X4

 

Conditioning

AMRAP 14

50 Wall Balls

40 Box Jumps

30 C2B Pull Ups

20 Snatches (95/65)

10 Thrusters (95/65)

 

Wednesday 040418

 

Gymnastics

EMOM X 10

Min 1- 5 Strict Pull Ups + :20 L Sit
Min 2- ME Hand Stand Hold

 

Conditioning

4 Rounds, On The 4:00: 
18/15 Cal Row
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)

 

 

Thursday 040518

 

Barbell Gym

EMOM X 12

Min 1-5 Power Cleans

Min 2- 5 Push Jerks

 

400m Run

21 Burpees

21 S2O (95/65)

800m Run

15 Burpees

15 S2O (95/65)

400m Run

9 Burpees

9 S2O (95/65)

Friday 040618

 

AMRAP 16:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups

 

 

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