Workouts for 4/1-4/7/2019

Monday, April 1

STRENGTH

5x5 Strict Press

VENTILATION / PLUMBING

4 Times Through:
1 Minute Push Press (Fit: 55/35, RX: 75/55#, FB: 95/75#)
30 Seconds Rest
1 Minute Double-Unders (Fit: Single-Unders/Penguin Claps)
30 Seconds Rest
1 Minute Power Snatches (Same Weight)
30 Seconds Rest


Tuesday, April 2

STRENGTH

5x5 Deadlift

VENTILATION / PLUMBING

7 Min AMRAP:
10 Deadlifts (Fit: 155/105#, RX: 205/155#, FB: 255/185#)
20 Burpees Over Bar (Fit: Bodybuilders)
30 Air Squats

2 Minute Rest

5 Min AMRAP:
5 Deadlifts (Fit: 185/120#, RX: 235/185#, FB: 285/205#)
10 Burpees Over Bar (Fit: Bodybuilders)
15 Air Squats


Wednesday, April 3

STRENGTH

5x5 Back Squat

VENTILATION / PLUMBING

4 Rounds For Time:
15 Thrusters (Fit: 75/55#, RX: 95/75#, FB: 115/85#)
400m Run
15 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Thursday, April 4

STRENGTH

5x5 Bench Press

PLUMBING / VENTILATION

15 Minute AMRAP:
30 Calorie Row
20 Push-ups (Fit: Knee/Box/Bar Push-ups)


Friday, April 5

STRENGTH

5x5 Barbell Row

PLUMBING / PLUMBING

2 Rounds:
5 Min AMRAP
Buy-In - 30 Pull-ups (Fit: Jumping Pull-ups)
Max Sit-ups in remaining time

*Cookie*
Double-Tabata (:20 On, :10 Off)
V-Ups
Plank


Saturday, April 6

Chipper/Partner Saturday

35 Minute Partner AMRAP:
200m Run
3,6,9,... Clean And Jerk (Fit: 95/75#, RX: 115/85, FB: 135/95#)
15,18,21,... American KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
*Add 3 reps after each completed round*