2019-04-08

Mon
14min EMOM alternate
Seated Box Jump (sit on a box, lift feet off ground, put feet on the ground and immediately jump onto another box. Feet should be on the ground as short of time as possible – quick!)
Snatch
* Rep scheme is 3,3,2,2,1,1,1. Go for the leaderboard today!
** Increase height and weight every round

12min AMRAP
5 Power Snatch
30 Double Under
**Increase weight by 10#/5# every round

Tues
Starting at 0:00 and c
5 Rounds (10min Time cap)
12/9 Cals Bike
12/9 Cals Row
Starting at 13:00
5 Rounds (10min Time cap)
10 Goblet Squat + 10 KB Swing + 10 Pushups
Starting at 26:00
4 Rounds
20 Alt DB Snatch + 10 Burpee Box Jump

Wed
Every 90sec for 7 Rounds Alternate
10 Burpees (scale as needed to finish in 30s)
3,3,2,2,1,1,1 Front Squat (increase weight every round)

15min AMRAP
25 Wall Ball
25′ DB OH Walking Lunge (L-arm)
25 Toes to Bar
25′ DB OH Walking Lunge (R-arm)
25 Box Jump

Thurs
Starting at 0:00
7min AMRAP
15 Bike Cals
10 Pullups (sub 3 ring MU if able)
Starting at 10:00
7min AMRAP
200m Run + 15 Push Press
Starting at 20:00
7min AMRAP
15 Russian KB Swing
10 Cals Rower
Starting at 30:00
7min AMRAP
200m Run + 15 Ring Row
*Stagger starting stations as needed. Every rounds has 25 reps (200m run = 10reps) so keep trace of total rounds/reps

Fri
w/ partner
1mile Run (in 200m intervals rotating with your partner)
42-30-18
Hang Power Clean
Burpee Over Bar
Handstand Pushup
1mile Run (200m intervals)
100 Barbell situps