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051418-051818

May 14, 2018

 

Monday  051418

 

Gymnastics/Midline

EMOM X 10

5 TTB + 10 L Sit

 

Conditioning

3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

 

Tuesday 051518

 

Strength

Build to a heavy set of 3

Deadlifts

 

Conditioning

AMRAP 15:
60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (245/165)

 

 

Wednesday 051618

 

Strength

Back Squat

3X10

 

Conditioning

3 Rounds:
3:00 Calorie Row
2:00 Shuttle Sprints
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

 

Thursday 051718

 

Barbell

12 Min to work on C&J Technique

 

EMOM X 3 (Empty Barbell)

Min 1- 1 Min Hold Front Rack

Min 2- Hold Front Squat

Min 3- Hold locked out Over Head with C&J grip

 

EMOM X 5 (Empty Barbell)

1 Hang Power Clean + Front Squat + Front Squat Press

 

EMOM X 4

Squat Clean and Split Jerk

 

 

MetCon

AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

 

Friday 051818

 

MetCon

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Row

 

Rest 3 minutes

 

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Row

 

Rest 3 minutes

 

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Row

 

Rest 3 minutes

 

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Row

 

**IF you do not have OHS today we will be doing Front Squats as our MOD**

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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