042919-050319

Monday 042919

Workout

AMRAP X 7

1,1,1...2,2,2...3,3,3...

DB Burpee

DB Hang Power Clean

DB Front Squat

(35/25)I(25/15)

Rest 2:00

AMRAP X 5

1,1,1...2,2,2...3,3,3...

DB Burpee

DB Hang Power Clean

DB Front Squat

(35/25)I(25/15)

Rest 2:00

AMRAP X 3

1,1,1...2,2,2...3,3,3...

DB Burpee

DB Hang Power Clean

DB Front Squat

(35/25)I(25/15)

Tuesday 043019

Workout

EMOM X 21

Min 1 - 18/16 Cal Row

Min 2 - 12 Shuttle Runs

Min 3 - 10 V-Ups + Max Effort Plank Hold in remaining time

Posterior Pump

2 Sets

20 Single Leg Hip Thrusts (L) 20 Single Leg Hip Thrusts (R)

1:00 Glute Bridge Hold

Rest b/t sets

Wednesday 050119

Strength/Skill

On a 20:00 Clock

Establish 1 Rep Max Snatch

Workout

For Time

10,9,8,7...1

Hang Power Snatch (95/65)I(65/45)

*5 Strict Pull-Ups then 50m Shuttle Run after full set

15:00 Hard Cap

Thursday 050219

Workout

3 Sets for Max Reps

2:00 DB Push Press

Rest :30

2:00 Double Unders

Rest :30

2:00 KB Goblet Squat

Rest :30

Cool Down 8:00-10:00 Group Mobility

*Focus Calves/Lats

Friday 050319

Strength/Skill

20:00

Establish 1 Rep Clean and Jerk

Workout

For Time

30 Wall Balls (20/14)

5 Power Clean (185/105)I(155/105)

20 Wall Balls

5 Power Clean

10 Wall Balls

5 Power Clean