SUNDAY
Sunday Fun Day!
MONDAY
10 min to find a 1RM Dumbbell Snatch
-then-
AMRAP 15
10 Dumbbell Snatch (5 each arm) @ 70/40#
15 Pullups
30 Double-unders
TUESDAY
Clean & Jerk + Jerk
4 x 3(C&J) + 1 (Jerk) @ 70%
EMOM 18
1st minute: Push Press x 4 @ 60% (of max jerk)
2nd minute: Hip Extension x 10 (weighted if needed)
3rd minute: Rest
WEDNESDAY
EMOM 28 minutes:
1st min: 1 log carry, 50’
2nd min: 1 Stone to Shoulder
3rd min:1 Legless Rope Climb
4th min: 75m Human Wheelbarrow
Compare to:
Apr. 17th 2015
& Feb. 20th 2015
THURSDAY
6 rounds for time:
20 Kettlebell Swings@ 2/1.5 pd
20 GHD Sit-ups
20 cal Row
FRIDAY
20 minutes to find a 5 RM Front Squat
-then-
EMOM 5, 5 reps @ 75% of 5RM
-then-
4 Rounds for time:
Partner 1: Hold Plank Position
Partner 2: Row 200m
**Switch roles until both partners have rowed 200m in all 4 rounds. If either partner breaks plank position during the workout, then that team will perform 5 rounds total instead of 4.
SATURDAY
Clean and Jerk Clinic @9am
Open Gym @ 10am