Wednesday 2019.05.01

Apr 30, 2019

Conditioning

Every 2:00 for 30:00:

• First 2:00: 300m Run
• Second 2:00: :20 Hanging L-sit + 20 Burpees
• Third 2:00: 25/20 Calories

Tuesday 2019.04.30

Apr 29, 2019

Strength

Deadlift

• Build to a heavy set of 6 @ 30X0
• Drop 15% and do 2 sets of 3-5 @ 20X0

Conditioning

30-20-10 reps of:

• Farmer’s Carry Step Ups (50/35)
• Toes to Bar
• 100 Double Unders after each round

Monday 2019.04.29

Apr 28, 2019

Strength

Every minute on the minute for 10:00:

• Power clean (position 1) + power clean (position 2)

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 16:00:

• 21/18 Calories
• 12 Power Snatches (75/55)
• 9 Box Jumps with step down

Week of 2019.04.29 Preview

Apr 28, 2019

Microcycle Preview

• Monday: power clean
• Tuesday: deadlift
• Wednesday: conditioning
• Thursday: bench press
• Friday: back squat
• Saturday: team workout

Saturday 2019.04.27

Apr 26, 2019

Conditioning

With a partner, at 0:00:

• 2000m Row (one person working at a time)

At 10:00:

• 800m Run together
• 40 Devil Press (35/25) (one person working at a time)

At 20:00:

• 100 Wall Balls (one person working at a time)
• 100 Calorie Assault Bike (one person working at a time)