Workouts for 4/15-4/20/2019

Monday, April 15

STRENGTH

5x5 Strict Press

VENTILATION / PLUMBING

17 Minute AMRAP:
10 HSPU (Fit: 15 DB Strict Presses, RX: Kipping/Strict)
15 Double Kettlebell Rows (Fit: 44/26#, RX: 53/35#, FB: 62-70/44#)
200m Run


Tuesday, April 16

STRENGTH

5x5 Back Squat

VENTILATION / PLUMBING

12 Minute EMOM:
30 Double-Unders (Fit: 40 Single-Unders, RX: 10 DUs, FB: 30 DUs)
5 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)


Wednesday, April 17

STRENGTH

5x5 Deadlift

VENTILATION / PLUMBING

2 rounds -
6 Minute AMRAP:
10 Front Squats (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
5 Ring Dips (Fit: Banded Ring Dips, RX: Kipping Ring Dips, FB: Strict Dips)
3 Minute Rest


Thursday, April 18

STRENGTH

5x5 Bench Press

PLUMBING / VENTILATION

4 Rounds For Time:
2 Rope Climbs (Fit: 6 Rope Climb Progressions)
18 DB Snatch (Fit: 35/20#, RX: 50/35#, FB: 70/40-45#)
12 Toes-2-Bar (Fit: Hanging Knee Raises)


Friday, April 19

STRENGTH

5x5 Barbell Row

PLUMBING / PLUMBING

In 10 Minutes:
Find Heavy 1 Rep Clean/Squat Clean

Then...

In 10 Minutes:
Max Cleans/Squat Cleans @ 85% of Heavy Rep


Saturday, April 20

Chipper Saturday

"EVA" (5 Rounds For Time):
800m Run
30 American KB Swings (Fit: 44/26#, RX: 53/35#, FB: 70/53#)
30 Pull-ups (Fit: Jumping Pull-ups, RX: Kipping)