Workouts for 3/18-3/23/2019

Monday, March 18

STRENGTH

5x5 3-Second Pause Back Squat

VENTILATION / PLUMBING

4 Rounds For Time:
15 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping Pull-ups, FB: C2B)
15 Front Squats (Fit: 75/55#, RX: 95/75#, FB: 115/85#)


Tuesday, March 19

STRENGTH

A. 3 Rep Max Strict Press

B. Using 3RM Press, do 2 Sets to Failure: Push Jerk

VENTILATION / PLUMBING

12 Minute AMRAP:
12 KB Clean & Jerks (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
12 Single-Arm Overhead KB Lunges (Same Weight)


Wednesday, March 20

STRENGTH

5 x Superset:
4 Pull-up Negatives
25 Banded Lat Pulldowns

VENTILATION / ELECTRICITY

3 Times Through:
1 Minute Hang Power Clean
1 Minute Burpee Broad Jumps
1 Minute Rest
1 Minute Assault Bike
1 Minute Sumo Deadlift High-Pull
1 Minute Rest


Thursday, March 21

STRENGTH

5-5-5-5 Snatch Complex:
1 Snatch + 1 Hang Snatch

PLUMBING / VENTILATION

10 Minute EMOM:
10 DB Snatch (Fit: 35/20#, RX: 50/35#)
*In Remaining Time*
Max Double-Unders (Fit: Singles/Penguin Claps)