Workouts for 3/11-3/16/2019

Monday, March 11

STRENGTH

5x3 Bench Press w/3 Second Pause
Superset w/*15 Push-ups on Bench Press Bar*

PLUMBING / VENTILATION

4 Rounds For Time:
10 Ring Dips (Fit: Bench/Box Dips, RX: Banded, FB: Strict)
20 Ring Rows
30 Ring Support Pistols


Tuesday, March 12

STRENGTH

5 Supersets of:
5 Deadlifts
5 Hack Squats

PLUMBING / VENTILATION

10 Minute AMRAP:
10 Double KB Deadlifts (Fit: 44/26#, RX: 53/35#, FB: 70-62/44#)
30 Second KB Farmers Hold (Same Weight)
10 Toes-2-Bar (Fit: Hanging Knees-2-Chest)


Wednesday, March 13

STRENGTH

4x5 Power Clean and No Pause Jerk

VENTILATION / PLUMBING

3 Times Through (1:00 On, :30 Off):
Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")
Sit-ups (FB: V-Ups)
Double-Unders (Fit: Single-Unders/Penguin Claps)
Hang Power Snatch (Fit: 55/35#, RX: 75/55#, FB: 95/75#)


Thursday, March 14

STRENGTH

4 Sets:
10 Single Leg Romanian Deadlift
10 Bulgarian Split squats w/DB
10 Weighted Step-ups w/DB

VENTILATION / PLUMBING

For Time:

Buy-In - 800m Run

21-15-9:
KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44#)
Single KB Thrusters (Same KB)

Cash-Out - 800m Run


Friday, March 15

STRENGTH

4x10 Seated Arnold Press
*5x YTWL Between Sets*

PLUMBING / PLUMBING

12 Minute AMRAP:
8 Calorie Row
8 Seated Strict Press
50 Ft. Bear Crawl

Saturday, March 16

OPEN WORKOUT 19.4