2019-04-01

Mon
20min to get as heavy squat clean as possible (add it to the leaderboard!)
After each set do:
5 Strict Pullup or 1-5 Muscle Up or 1 Rope Climb or rotate between all 3
Run 200m
————-
10min AMRAP
1-2-3-4… Devil Press
30 Double Under

Tues
3 Rounds
50 Russian Swings
25 Box Jump
21 Wall Ball
21 Pullup
Bike 1mile/Row 1k/Run 800m (rotate between these every round)
Rest 5min
400m 1-arm KB farmers carry – Can you carry it 100m at a time before switching hands?

Wed
16min EMOM alternate
5 Push Jerks (increasing)
10 Lunges** (L+R=2)
** Jumping Lunges (rounds 1-2)
DB Front Rack Lunge (rounds 3-4)
1-arm DB Overhead Lunge (rounds 5-6)
Double KB OH Lunge (rounds 7-8)
———
6min AMRAP Snatches
Add weight every 5 reps and EMOM stop and do 3 burpees
Rest 4min
6min AMRAP Hang Power Clean
Add weight every 5 reps and EMOM stop and do 3 burpees

Thurs
2 Rounds
50 Goblet Squat
40 Situps
30 Slam Ball
20 Mountain Climbers (L+R=1)
10 KB Lateral Lunge (L+R=1)

Rest 5min

15min AMRAP
15 Cals
30 Ring Rows
Run 400m
30 Hand Release Pushups
100 Single Unders

Fri
w/ a partner
10min AMRAP
9 Thruster + 9 Toes to Bar (add weight after each partner completes a round)
Rest 3min
10min AMRAP
9 Deadlift + 9 Handstand Pushup (add weight after each partner completes a round)
Rest 3min
Run 5min away from the gym, turn around run back (this can be a conversational pace with your partner)