Friday 2019.04.26

Apr 25, 2019

Strength

1A) Dumbbell Bench Press (7-8/10 rate of perceived exertion)

  • 4 x 8-10

1B) Supinated Grip Bent Over Barbell Row

  • 4 x 10

Conditioning

3 Rounds

Complete as many rounds as possible in 3:00:

  • 3 Strict Pull Ups
  • 3 Wall Walks
  • 9 Calories

Rest 3:00 between rounds

Thursday 2019.04.25

Apr 24, 2019

Strength

1A) Back Squat (5-6/10 rate of perceived exertion)

  • 4 x 6-8 @ 11X1

1B) Box Jump

  • 4 x 3

Conditioning

25-20-15-10-5

  • Wall Balls (20/14)
  • 200m Run

Wednesday 2019.04.24

Apr 23, 2019

Strength

Every minute on the minute for 10:00:

  • Power Snatch (pos.1) + Power Snatch (pos.2)

Conditioning

3 Rounds for time:

  • 15/12 Calories
  • 10 Dumbbell Snatch (70/50)
  • 15/12 Calories
  • 10 Dumbbell Shoulder to Overhead (70/50) (5/arm)

Tuesday 2019.04.23

Apr 22, 2019

Conditioning

Every 10:00 for 3 rounds:

  • 800m Run
  • 40m Heavy Farmer’s Carry
  • 20m Sandbag Carry

Monday 2019.04.22

Apr 21, 2019

Strength

Deadlift

  • 4 x 8-10

5-6/10 rate of perceived exertion

Conditioning

5 Rounds for time

  • 10 Front Rack Reverse Lunges (135/95)
  • 15 Lateral Burpees over the Bar
  • 45 Double Unders