Workouts for Week of April 25 - 30

April 24, 2016

 

Monday

7:00 EMOM of 3 Deadlifts
- start at an easy opening # & increase # each set


20:00 AMRAP:
12 Burpee Box Step Overs 20" Run*

*Each round, the run meters change: 100, 200, 300, 400, 300, 200, 100, 200, ... etc.

 

Tuesday

Every 2:00, increase # until unable to:
10-9-8-7-6-5-4-3-2-1
Shoulder Press


7:00 AMRAP:
10 Hang Power Snatches (75/55#)
3 Ring Muscle Ups/Transitions

 

Wednesday

12:00 For 6 x 3:
1 & 1/4 front squats at 50% of max front squat
(you will pulse up & down 1/4 of squat 3 times in each squat)


7 Rounds For Time:
7 Dumbbell/Kettlebell Thrusters
7 Pull Ups
*scale weight & use a band/box for pullups to do each round UNBROKEN!

 

Thursday 

Rolling Pistols
Plank Shoulder Taps
Side to Side Lunges
Plank Hip Taps

Twisting Slamball Toss Distance Challenge

 

Friday 

Clean & Jerk EMOM:
60%, 70%, 80%, 85%
Into Every 2:00 for 3 sets:
1 Clean and Jerk @ 90% of your MOST RECENT 1 rep max
Then, continue Every 2:00 for 3 sets:
1 Clean and Jerk, increase weight when you accomplish a lift, stay at the same weight if you fail


8 Rounds of TABATA Double Unders*
Partner Up To Have A Counter

 

Saturday - FREE 9am Class 

 

Gym Closed


 

 


 

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