Workouts for 4/29-5/4/2019

Monday, April 29

SKILL
400m Run
5 Minutes Rest
400m Run

VENTILATION / PLUMBING

20 Minute AMRAP:
10 Lunges
10 Situps
5 Kipping Pull-ups (Fit: Toe-Spot/Banded)
5 Ring Push-ups (Fit: Knee/Ring Knee Push-ups)
*FB: Weight vest*


Tuesday, April 30

STRENGTH

4x10 Deadlift
5 Pull-ups Between Sets (Fit: Toe-Spot/Banded)

VENTILATION / PLUMBING

12 Minute AMRAP:
5, 10, 15, 20... Double-Unders (Fit: 2x Single-Unders/1x Penguin Claps)
5, 10, 15, 20... Box Step-ups (Fit: 20/16", RX: 24/20")


Wednesday, May 1

STRENGTH

4x10 Bench Press
10 Push-ups Between Sets (Fit: Knee/Box/Bar Push-ups)

VENTILATION / PLUMBING

3 Rounds For Time:
10 Shoulder-2-Overhead (Fit: 95/65, RX: 115/85#, FB: 135/95#)
20 Deadlifts (Fit: 95/65, RX: 115/85#, FB: 135/95#)
40/30 Calorie Row


Thursday, May 2

SKILL

1 Mile Run

VENTILATION / PLUMBING

20 Minute AMRAP:
15 Russian Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
10 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
5 Burpees (Fit Bodybuilders)


Friday, May 3

STRENGTH

4x10 Front Squat
20 Air Squats Between Sets

VENTILATION / PLUMBING

4 Rounds For TIme:
8 Ring Dips (Fit: Banded/Bench Dips, RX: Kipping, FB: Strict)
12 Hang Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/85#)


Saturday, May 4

COMMUNITY DAY

30 Minute Partner AMRAP:
20 Air Squats
20 DB Push Press (Athletes Choice)
20 Ring Rows (FB: Strict Pull-ups)
200m Partner Run