Workouts for 4/8-4/13/2019

Monday, April 8

STRENGTH

5x5 Back Squat

VENTILATION / PLUMBING

13 Minute EMOM:
4 Power Cleans (Fit: 95/65#, RX: 135/95#, FB: 185/125#)
4 Burpees Over Bar (Fit: Bodybuilders)


Tuesday, April 9

STRENGTH

5x5 Barbell Row

VENTILATION / PLUMBING

4 Rounds For Time:
10 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
20 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
20 Calorie Row


Wednesday, April 10

STRENGTH

5x5 Strict Press

PLUMBING / VENTILATION

2 Times Through:
2 Minutes Push-ups (Fit: Knee/Bar/Box Push-ups)
30 Seconds Rest
2 Minutes Sit-ups
30 Seconds Rest
2 Minutes Russian Kettlebell Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
30 Seconds Rest


Thursday, April 11

STRENGTH

5x5 Deadlift

PLUMBING / ELECTRICITY

5 Rounds Not For Time:
10 Strict Pull-ups (Fit: 1.5x Banded/Toe-Spot)
10 Strict Chin-ups (Fit: 1.5x Banded/Toe-Spot)
10 DB Row/Arm (Athletes Choice)
10 Tricep Kick backs/Arm (Athletes Choice)


Friday, April 12

STRENGTH

5x5 Bench Press

VENTILATION / PLUMBING

14 Minute AMRAP:
40 Lunges
400m Run
40 Air Squats
*FB: Weight Vest*


Saturday, April 13

CHIPPER / PARTNER WOD

2 Rounds For Time:
50 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
100 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
50 Shoulder-2-Overhead (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
200 Double-Unders (Fit: 400 Singles/200 Penguin Claps)