Workouts for 4/23-4/28/2018

Monday, April 23

STRENGTH/SKILL

3x5 Back Squat
    If did >5 reps on last weeks BS, add 5lbs.
    If not, subtract 10% of last weeks weight.
30s Handstand Hold

CONDITIONING

15-12-9-6-3, for Time:
    Wallballs (20/14#)    FB: (25/20#)
    Toes-to-Bar
    Thrusters (75/45#)   FB: (115/75#)


Tuesday, April 24

STRENGTH/SKILL

3x5 Deadlift
    If did >5 reps on last weeks Deadlift, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

3 Rounds For Time:
    20 KB Swings (53/35#)
    50 Ft Sandbag Bear Hug Carry
    10 Ground-To-Overhead w/Sandbag
    50 Ft Sandbag Bear Hug Carry


Wednesday, April 25

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
   10 Bicep Curls

CONDITIONING

4 Rounds For Time:
    25 Sit-ups    FB: GHD Sit-up
    3 Rope Climbs
    400m Run


Thursday, April 26

STRENGTH/SKILL

Snatch Complex
4 Rounds, Increasing Weight:
    5 Snatch Pulls
    5 Hang Snatch
    5 Overhead Squat

CONDITIONING

For Time:
    150 Air Squats
EMOM:
    3 Push-ups


Friday, April 27

STRENGTH/SKILL

3x5 Front Squat
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.
30s Front Rack hold

CONDITIONING

10 Min AMRAP:
3-6-9...
    Deadlift (205/135#)    FB: 225/155#
    Burpee Box Jump Over (24/20")


Saturday, April 28

*Reminder: Gymnastics Clinic at 11a!*

"Cindy"
20 Minute AMRAP:
    5 Pullups
    10 Pushups
    15 Air Squats