2019-04-14

Mon
14min EMOM Alternate
Knee Jump 3,3,2,2,1,1,1 (increase height as able. Substitute seated box jump from last week if you can’t do knee jump to flat ground)
1 Squat Clean + 2 Front Squat (increasing)

Death by
25 Double Unders + 10 Burpees – i.e. do this combo over every minute on the minute until you can’t complete the combo inside of 1min
*Go as far as you can. If you don’t make 10 rounds then rest as needed to complete 10 rounds
** Reduce number of burpees as required to get a round done in 1min. Also, if you can’t do DU then do 35 singles

Tues
(0-5min) Run 800m
(5-10min) 5 min AMRAP
5/5 1-arm Hang Power Clean KB Clean & Jerk
10 KB Box Step up
(10-15min) Row 800m
(15-20min) 5min AMRAP
5 Devil Press
50′ Walking Lunge (no weight)
(20-25min) Bike 1 mile
(25-30min) 5min AMRAP
5 Tire Flips
15 Ring Rows

Wed
14min EMOM Alternate
Strict Press 3,3,2,2,1,1,1 (increasing – go for the leaderboard!)
10 DB Lunges

10->1
Snatch
Pullup
Rest 5min
10->1
Push Jerk
Toes to Bar

Thurs
(0-10min) 2 Rounds
Run 400m + Row 400m (8min time cap)
(10-20min) 7min AMRAP
7 Bench Press, 7 Box Jump, 7 Heavy KB Swing
(20-30min) 2 Rounds
Run 400m + Row 400m (8min time cap)
(30+) 7min AMRAP
7 Barbell Row, 7 Goblet Squat, 7 Plate/Barbell Situp

Fri
w/ a partner
42-30-18
Hang Power Clean
Wall Ball (11′ for men; 10′ for women)
**Run 400m together after each round
Rest 5min
42-30-18
Deadlift
HSPU (strict if able)
**Run 400m together after each round