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#)