Friday 4.29.16
STRENGTH: Back Squat- 4Wu-5-3-1-1+ 70-80-90-95% METCON 10 Alt. RFT w/partner 10 RDL 8 Hang Clean 6 Push Jerk 4 Lateral Burpees
Month: April 2016
Thursday 4.28.16
STRENGTH EMOM 12 Even: 3 Deadlift (75-85%) Odd: 5-10 T2B METCON 9-15-21 (400-800-1200m) Goblet Squat KBS Run
Wednesday 4.27.16
STRENGTH 1. Bench Press: 4WU-5-3-1-1+ 2a. Alt DB Bench: 1×20+, 1×15+ 2b. C2B Pull-ups: 2×10+ METCON: AMRAP 18 w/partner 10 Power Snatch (75/55) 20 Double Unders partners alternate every 3min
Tuesday 4.26.16
STRENGTH Power Snatch: 15min to 1RM METCON EMOM 20 Min 1 = 15/12 Calorie Row Min 2 = 10 HSPU Min 3 = 20 Sit Ups Min 4 = 10 Burpees
Monday 4.25.16
STRENGTH: E2Mx3 – 3 P. Clean + 3 F. Squat E2Mx3 – 2 P. Clean + 2 F. Squat 8min – Establish 1RM METCON: EMOM12 Even: 15 Wall Balls Odd: 10 HRPU + 5 Box Jumps (30/24)
Friday 4.22.16
STRENGTH E2M x 6 = est. 3RM P. Clean 8min = est. 1RM P. Clean FTD METCON 50 Clean & Jerk for Time (135/85) EMOM = 5 C2B Pull Ups $OUT Bar MU + DB Floor Press = 3 x ME
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Thursday 4.21.16
STRENGTH Deadlift: 4WU-6-4-2+ 70-80-90% METCON 21-15-9 Deadlift (225/155) T2B Box Jumps
Wednesday 4.20.16
STRENGTH EMOM12 Even: Strict Press x 5 Odd: Ring Dips x 8 METCON E2M for 20min 15/12 Cal. Row + 10 DB Snatch
Tuesday 4.19.16
STRENGTH Back Squat: 4WU-6-4-2+ 70-80-90% METCON 3RFT w/partner 80 Double Unders 40 Wall Balls 20 Plate Jump Burpees