2019-04-22

Mon
Every 2min x 9 Rounds
10 Pullup + 3 Thruster (Rds 1-3)
7 C2B + 2 Thruster (Rds 4-6)
3 Muscle-up + 1 Thruster (Rds 7-9)
**Start light and try to increase thruster weight every round

2 Rounds
50 Shoulder to Overhead
25 Toes to Bar
*EMOM stop and do 3 bar-facing burpees
**Start with 3 bar-facing burpees at the 0min

Tues
10min AMRAP
250m Row
16 Alt Hang DB Snatch
10 Slam Ball
Rest 5min
10min AMRAP
200m Run
5 Devil Press
5 Renegade rows each arm (do all 5 with one arm before switching)
Rest 5min
10min AMRAP
50 Double Under
8 Barbell Situp
8 Barbell Step-up each leg (empty bar – or use whatever you use for the weighted situp)

Wed
Every 2min x 9 Rounds
10/7 Cals (mix it up between bike/ski/row)
2 Power Clean + 1 Jerk (increasing)

4 Rounds
Run 200m
1 Round DT
2 Rounds Cindy
*Rest exactly 2min after each round
**1 Round DT = 12 DL+9 Hang Power Clean+6 Push Jerk
***1 Round Cindy = 5 Pullup + 10 Pushup + 15 Air Squat

Thurs
(0-5min) EMOM 10/7 Cals Bike/Ski
(8-13min) 5min AMRAP
8 Barbell Front Rack Lunges (4 each leg)
8 Lateral Burpees over Bar
(16-21min) EMOM 12/9 Cals Row
(24-29min) 5min AMRAP
8 Front Squat
8 Dips (Start w/ ring MU and do the dips at the top if you can)
(32+) Run 1mile – this should be an easy pace; get used to running a mile when you’re tired. As always, scale accordingly

Fri
w/ a Partner
50-40-30-20-10
Wall Ball
Box Jump
KB Swing
*Run 400m after each set of KB swing (5 total runs)