TRAINING APRIL 12-18

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 SUNDAY

Sunday Fun Day!

MONDAY

“Barbara”

5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 min

*3 min rest between rounds is mandatory

TUESDAY

Snatch Cycle Week 2

3 Position Pause Snatch
2 x 3 @ 65%, 3 x 3 @ 70%

-then-

Snatch Pull
4 x 5 @ 90%

WEDNESDAY

Find a 2RM Bench Press

-then-

EMOM5
2 reps @ 85% of 2RM

-then-

5 Rounds

In 90 seconds:
10 Unbroken TTB
100m Run
ME Front Squat @ 115#/75 #

Rest 30 seconds before the next round.

Scored by total number of Front Squats.

THURSDAY

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Cash Out (not for time)

200m Sandbag Zercher Carry @ 135/95#

If you need to drop the sandbag and rest, teammates may help you return it to your shoulders.

FRIDAY

EMOM 28 minutes:

1st min: 1 Log Carry, 50’
2nd min: 1 Stone to Shoulder
3rd min:1 Legless Rope Climb
4th min: 100m Run

Compare to Feb. 20th 2015

SATURDAY

STRENGTH:

12 min to find a 1RM Dumbbell Snatch.

CONDITIONING:

3 RFT:

15 reps, right arm, Dumbbell Snatch @ 50/30#
15 L-Pull-ups
15 reps, left arm, Dumbbell Snatch @ 50/30#
15 L-Pull-ups

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