2017/04/16-22

Monday

STRENGTH
15 min to find heaviest single:
Weighted or strict Pull-Up

CONDITIONING
EMOM x 15 min, alternate each minute between:
    100m Run
    4 Hand-Release Push-Ups
And:
   100m Row
    4 Wall Balls (20/14)

Tuesday

STRENGTH
Front Squat
3-3-3 @85%

CONDITIONING
“Brenda, Queen of the Hip Hop”
For time:
21-15-9
Ring Dips
Wall Ball Sit-Ups
Burpees

Wednesday

CONDITIONING
For time:
21 Strict Press (75/45)
400m Row
21 Push Press (95/65)
400m Row
21 Push Jerks (95/65)
Row 400m

Thursday

STRENGTH
4 Sets:
30 sec Overhead KB Hold L-arm
30 sec Overhead KB Hold R-arm
Rest 1 min

CONDITIONING
“Helen”
3 rounds for time:
400m run
21KB swings@53/35#
12 pull-ups

Friday

STRENGTH
Sumo Deadlifts 10, 8, 4, 2, 2

CONDITIONING
“Death by Wall Ball & Burpees”
Minute 1: 1 Wall Ball (20/14)
Minute 2: 2 Burpees
Minute 3: 3 Wall Balls
Minute 4: 4 Burpees
Minute 5: 5 Wall Balls…etc.

Saturday

TBD