Workouts for 4/30-5/5/2018

Monday, April 30

STRENGTH/SKILL

3 Supersets:
    3x5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    Max Bar Hang

CONDITIONING

For Time:
    10 Ring Pushdowns    FB: 5 Bar Muscle-ups
    50 Double Unders
    8 Ring Pushdowns    FB: 4 Bar Muscle-ups
    40 Double Unders
    6 Ring Pushdowns    FB: 3 Bar Muscle-ups
    30 Double Unders
    4 Ring Pushdowns    FB: 2 Bar Muscle-ups
    20 Double Unders
    2 Ring Pushdowns    FB: 1 Bar Muscle-ups
    10 Double Unders


Tuesday, May 1

STRENGTH/SKILL

Snatch Complex
Every 90 Seconds 1 Complex for 10 Rounds:
    1 Squat Snatch
    1 Overhead Squat
    1 High Hang Snatch
    1 Overhead Squat

CONDITIONING

15 Minute AMRAP:
    6 HSPU
    8 Pistols
    10 DB Snatches (50/35#)


Wednesday, May 2

STRENGTH/SKILL

3 Supersets:
    Deadlift 3X5
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    45s handstand hold

CONDITIONING

12 Minute EMOM:
    Min 1: Sandbag Burpees
    Min 2: Step-ups with Sandbag


Thursday, May 3

STRENGTH/SKILL

3 Supersets:
    Strict Press 3X5
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    Max Chin-ups

CONDITIONING

7 Minute AMRAP:
    20 Russian Kettlebell Swings (72/53#)
    10 Push Press (95/65#)


Friday, May 4

STRENGTH/SKILL

Front Squat 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

"Elizabeth"
21-15-9:
    Cleans (135/95#)
    Ring Dips


Saturday, May 5

*Community Day - 10a Only - Bring A Friend!*

Partner Workout for Time:
    Partner A:
        400m Run
        50 Pull ups
        100 Lunges holding slam ball (40/30#)
        50 Weighted Crunches (45/25#)
        100 Slam Balls (40/30#)
        50 Weighted Crunches
        100 Lunges w/Slam Ball
        50 Pull ups
        400m run
    Person B:
        Holds plate overhead (45/25#)