Tuesday 2019.04.16

Apr 15, 2019

Strength

1A) Wall Facing Handstand Hold

  • 4 x :30

1B) Barbell Curls

  • 4 x 10

1C) Seated Dumbbell External Rotation

  • 4 x 10/side

Conditioning

7 Rounds

In 1:00:

  • 8 Burpee Box Jump Overs
  • Max Calories

Rest 2:00

Monday 2019.04.15

Apr 14, 2019

Strength

Deadlift

  • 4 x 2.2

Each rep has :05 negative.

Rest no more than :10 between doubles.

Rest as needed between sets.

Conditioning

4 Rounds for time:

  • 400m Run
  • 20m Farmer’s Carry Walking Lunge (53/35)

16:00 time cap.

Week of 2019.04.15 Preview

Apr 14, 2019

Microcycle Preview

  • Monday: deadlift
  • Tuesday: upperbody strength
  • Wednesday: conditioning intervals
  • Thursday: bench press
  • Friday: back squat
  • Saturday: team workout

Saturday 2019.04.13

Apr 12, 2019

Conditioning

With a partner, for time:

  • 800m Run together
  • 100 Double Kettlebell Front Squats (53/35) (alternate every 10)
  • 50 Synchro Burpees
  • 100 Double Kettlebell Front Squats (53/35) (alternate every 10)
  • 800m Run together

Friday 2019.04.12

Apr 11, 2019

Strength

1)Close Grip Bench Press

  • 4 x 10

2A) Seated Single Arm Dumbbell Press

  • 3 x 10/side

2B) Pendlay Row

  • 3 x 10

Conditioning

Complete as many rounds as possible in 6:00:

  • 5 Wall Walks
  • 50m Farmer’s Carry