Month: April 2018

4-23-18

A) 3×5 back squat @ 75% 2×5 @ 80% *rest 2 minutes between sets B) 7 minute AMRAP: 5 STOH (95/65lb) 5 kb swing (53/35lb) 10 STOH 10 kb swing 15 STOH 15 kb swing (not an ascending ladder. When you finish the round of 15-15, go back to 5-5)

4-20-18

A) 10 min gymnastics/strength EMOM: 1) 7-10 STRICT TTB + 5 strict press 2) rest B) 3 rounds: 10 single arm db OH squat L arm 1 lap rig suitcase carry L-arm 10 single arm db OH squats R arm 1 lap rig suitcase carry R-arm Then directly into 5 turkish get ups/arm. *50/35lb db…

4-18-18

A) Every 2 minutes for 8 rounds: 1 snatch high pull + 1 power snatch + 1 full snatch @ 65-70% 1RM B) 10 minute alternating EMOM: 1) 5 strict pullups + 10-15 box jumps 2) 5 db strict press (40/30lb) + 20 jumping lunges

4-17-18

A) 12 minute EMOM: 1) 10 tempo pushups (2020) 2) 5-10 weighted dips 3) rest B) 6x 2 min on 1 min off alternating between 1) and 2): 1) Row 250M then AMRAP: 4 squat cleans (95/65lb)+8 kb swings (50/35lb) 2) 60 DU then AMRAP 8 knees to elbows + 8 slamballs (30/20lb)