043018-050418

Monday 043018

Front Squats

Conditioning

AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)

Tuesday 050118

AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees

Rest 5 minutes

AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees

Rest 5 minutes

AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Wednesday 050218

AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar

Thursday 050318

Complete as many reps as possible in 3 minutes of: 20-calorie Row 30 Wall-ball Shots, 20/14lb. ball 20 Toes-to-bars 30 Box jumps, 24/20 inch box 20 Sumo deadlift high pulls, 70/53lb. kettlebell 30 Burpees 20 Shoulder-to-overheads, 135/95 lb.

REST 2 Minutes

Complete as many reps as possible in 6 minutes of: 20-calorie Row 30 Wall-ball shots, 20/14lb. ball 20 Toes-to-bars 30 Box jumps, 24/20 inch box 20 Sumo deadlift high pulls, 70/53lb. kettlebell 30 Burpees 20 Shoulder-to-overheads, 135/95 lb.

REST 2 Minutes

Complete as many reps as possible in 12 minutes of: 20-calorie Row 30 Wall-ball shots, 20/14lb ball 20 Toes-to-bars 30 Box jumps, 24/20 inch box 20 Sumo deadlift high pulls, 70/53lb. kettlebell 30 Burpees 20 Shoulder-to-overheads, 135/95 lb.

Friday 050418

15 Min OHS

Build to a heavy set of 2

For Time

35/25 Calorie Row 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (115/80) 9 Squat Snatches (115/80)

Weight needs to be a weight that you can string together 15 reps consecutively when fresh!