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
