110518-110918

Monday 110518

Midline

3 Rounds

7 Inchworms

30 Weighted AbMat Sit Ups

Workouts

3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of hang power cleans Rest 1 minute

Tuesday 110618

Strict Gymnastics

AMRAP 5 at Each (10 Minutes Total): 1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups 2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

For Time: 21 Hang Power Cleans (135/95) 21 Barbell Facing Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Barbell Facing Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Barbell Facing Burpees 50 Double Unders

Wednesday 110718

Strength

EMOM X 5

5 OHS

Workout

7 Rounds, On the 3:00 400 Meter Run 12 Toes to Bar Score is slowest round

Thursday 110818

Strength

Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

Workout

5 Rounds For Time: 20/14 Calorie Row 10 Power Clean and Jerks (115/80)

Friday 110918

Midline

4 Rounds

10 Windmills

:10 L Sit

Workout

15-12-9-6-3

Snatches (115/85)

Box Jumps (30/24)