040218-040618

Monday 040218

Strict Press

3X10

3X5

30 min EMOM (every min on the min): 1st min: 15/12 Cal Row 2nd min: 15 weighted sit ups 3rd min: 6 squat cleans (135/95) *If you fail to complete the work on the minute, workout turns into AMRAP. Each min counts as 1 round. Completing workout prescribed equals 30 rounds completed.

Tuesday 040318

Front Squat

4X4

Conditioning

AMRAP 14

50 Wall Balls

40 Box Jumps

30 C2B Pull Ups

20 Snatches (95/65)

10 Thrusters (95/65)

Wednesday 040418

Gymnastics

EMOM X 10

Min 1- 5 Strict Pull Ups + :20 L Sit Min 2- ME Hand Stand Hold

Conditioning

4 Rounds, On The 4:00: 18/15 Cal Row 15 Front Squats (95/65) 12 x Shuttle Sprints (10m)

Thursday 040518

Barbell Gym

EMOM X 12

Min 1-5 Power Cleans

Min 2- 5 Push Jerks

400m Run

21 Burpees

21 S2O (95/65)

800m Run

15 Burpees

15 S2O (95/65)

400m Run

9 Burpees

9 S2O (95/65)

Friday 040618

AMRAP 16: 18/15 Calorie Row 15 Sumo Deadlift High Pulls (95/65) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-ups