Workouts for 3/25-3/30/2019

Monday, March 25

STRENGTH

5-5-5-5-5 Back Squat

VENTILATION / PLUMBING

"Expensive Grace" For Time:

Buy-In - 100 Double-Unders (Fit: 2x Singles)

30 Clean & Jerks (Fit: 95/75#, RX: 135/95#)

Cash-Out - 100 Double-Unders (Fit: 2x Singles)


Tuesday, March 26

STRENGTH

5-5-5-5-5 Bench Press

PLUMBING / PLUMBING

"Double Death By"
Minute 1 - 2 Wallballs (Fit: 14/10#, RX: 20/14#)
Minute 2 - 2 Push-ups (Fit: Knee/Box/Bar Push-ups)
*Add 2 reps each minute*


Wednesday, March 27

STRENGTH

5-5-5-5-5 Barbell Row

VENTILATION / PLUMBING

"Longer 16.3" (10 Minute AMRAP):
10 Power Snatch (Fit: 55/35#, RX: 75/55#)
3 Bar Muscle-Ups (Fit: 2x Toe-Spot/Banded, RX: 2x Pull-ups/C2B, FB: MUs)


Thursday, March 28

STRENGTH

5-5-5-5-5 Overhead Press

PLUMBING / VENTILATION

4 Rounds For Time:
5 HSPU (Fit: 10 Seated Strict Press, RX: Kipping/Elevated Strict HSPU)
30 Russian KB Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
200m Run


Friday, March 29

STRENGTH

5-5-5-5-5 Deadlift

PLUMBING / ELECTRICITY

2 Rounds Not For Time:
20 Strict Pull-ups (Fit: Banded Strict/Toe-Spot)
60 Lunges
30 Banded Face-Pulls (Blue or Green Band)
3 Minute Wall-Sit (*Every Break - 10 Air Squat Penalty)
*FB: Using a weight vest throughout*


Saturday, March 30

PARTNER CHIPPER

30 Minute AMRAP:
100 Calorie Row
80 Power Cleans (Fit: 75/55#, RX: 95/75#, FB: 135/95#)
60 Ring Dips (Fit: Bench/Box Dips, RX: Banded Dips, FB: Strict/Kipping)