2017/04/03-09

 

 

Monday

STRENGTH
Front Squats
3-3-3-3 @70%

CONDITIONING
12 min AMRAP:
12 KB Swings (53/35)
12 KB Reverse Lunges
12 Push-Ups

Tuesday

STRENGTH
3 sets:
Alternating Planks (1 min each, 1 min rest)

CONDITIONING
“The Seven”
7 rounds for time (20 min cap):
7 HSPU
7 Thrusters (115/75)
7 Knees-to-Elbows
7 Deadlifts
7 Burpees
7 KB Swings (53/35)
7 Pull-Ups

Wednesday

STRENGTH
Deadlift
3, 3, 3, 3, 3

CONDITIONING
EMOM x 14 min:
1 Power Clean (115/75)
2 Hang Power Cleans
3 Front Squats

Thursday

STRENGTH
DB Bench Press
10, 10, 10

CONDITIONING
“23 Skidoo”
For time:
23 Pull-Ups
23 Deadlift (115/75)
23 Push­-Ups
23 Box Jumps (24/20)
23 Slam Balls (40/30)
23 Clean & Push Press (115/75)
23 Ring Dips

Friday

CONDITIONING
“Sequential Dismay”
All movements performed with 2 KBs (53/35)
3 rounds for time:
8 Cleans
5 Front Squats
5 Cleans
3 Front Squats
3 Cleans
2 Front Squats
2 Cleans
1 Front Squat

Saturday

TBD