Month: April 2019

Oly

Back Squat (5 x 5 @70% )
High bar back Squat.
Max Double Unders (3 attempts )
Max Reps Unbroken

May-Day

Metcon (AMRAP – Reps)
16m Clock
30s Work/30s Rest
Max Effort
Parallette Push Ups
Goblet Squats
Parallete Dips
Swings 70#/44#

Athletes Choice.
Each Mvmt must be done at least twice.

Oly

Hang Snatch (3-3-3-3)
Receive in a full squat from the ground
Metcon (Distance)
AMRAP 6
Down & Backs
With 45#/15# Barbell
OHW Lunge
1 Over Head Squat after each Lunge

Tuesday

Front Squat (EMOM 7M 8-Front Squats @55%)
Metcon (Distance)
7m Clock
For Distance
1 Arm DB OHWLunge 50#/35#

Oly

Hang Snatch Progression (3-3-3-3-3)
1 Hang Snatch
1 Hi-hang Snatch
1 Hang Power Snatch
Metcon (Time)
100 Swings for Time

Monday CF

Metcon (Time)
5 RFT
800m Run Buy-in
10 OHS 75#
10 T2B
5 Bar M/U’s
5 HSPU

Weekend Warriors

Metcon (AMRAP – Rounds and Reps)
AMRAP 20
17 Pull Ups
17 Push Ups
17 Box Jumps
17 Burpees
17 Swings
17 Squats
Rest 90 Sec

RLNTLS

Snatch Balance (5 x 3 + 2 OH Squats )
Metcon (Time)
4 RFT
30 Seconds of L Sit
10 Parollete Push Ups
8 Parollete Dips
6 Parollete HSPU

Friday CF

Incredible Hulk (AMRAP – Rounds and Reps)
AMRAP 20
5 Deadlifts 115#/75#
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

Thursday CF

Front Squat (5 x 4 @75%)
Each Rep consists of Bottom of Squat to Half Way Up, then Bottom of Squat to Full Extension (1.5 reps)