040521-040921

Monday 040521

STRENGTH

Back Squat:

8-8-6-6-4-4 Reps

*Increase weight each set, rest as needed bt sets, your last set of 4 should be at around 75%

WORKOUT

15:00 AMRAP

15/12 Cal Bike

50ft HSW

15 Pull-Ups

50ft HSW

50 DUs

Tuesday 040621

STRENGTH

Power Clean & Jerk:

1-1-1-1-1-1-1

*Build up each set, rest as needed bt sets, find a heavy single for the day!

WORKOUT

“The Chief”

5 Rounds:

3:00 AMRAP

3 Power Cleans @135/95lbs

6 Push-Ups

9 Air Squats

Rest 1:00 b/t rounds

Wednesday 040721

STRENGTH

Deadlift

4x5 Reps @75%

Rest 2/3 minutes b/t sets, keep all 4 sets at the same weight (75%)

WORKOUT

10:00 AMRAP

50 DUs

15 TTB

Thursday 040821

WORKOUT

For Time:

1 Mile Run

SKILL

4 Sets:

:45 Bike/Row

10 Single Dumbell Curls

:20 Plank Hold

12 Weights Glute Bridges

Friday 040921

STRENGTH

Bench Press

8-8-6-6-4-4 Reps

*Perform 5 Strict C2B Pull-Ups after each set

*Increase weight each set, rest as needed b/t sets

WORKOUT

For Time with a partner:

10:00 Bike Erg

Then

150 Wall Balls 20/14lbs

30 Burpee Muscle Ups