4/26/2017

Strength
11min EMOM
2 reps at 75% of 1RM

Metcon
8 Rounds For Time
5 KB Push Jerk Right Arm 53/35
5 KB Push Jerk Left Arm 53/35
100m Run

​Core



4/25/2017
5m EMOM
1 - 6 strict pull ups

then

​For Time
30 wall balls 20/14
30 power cleans 135/95
40 wall balls
20 power cleans 165/115
50 wall balls
10 power cleans 195/135



4/24/2017
Strength
Front Squat
11min EMOM
2 @ 75%

Metcon
"Cindy"
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats



4/21/2017
Strength
Deadlift
8 Sets, every 90 seconds
4 reps at 70% of 1RM

Metcon
​For Time
50 cal row
50 push jerks 95/65
50 box jump overs 24/20





4/20/2017
Skill
Tabata Pull-Up

Metcon
18 min AMRAP
10 Toes to Bar
30 Double Unders
​200m Run



4/19/2017
Strength
Front Squats
8 sets, every 90 seconds
4 reps at 70% of 1RM

Metcon
For Time
15 Thrusters 135/95
21 Sumo Deadlift Highpulls 135/95
12 Thrusters
15 Sumo Deadlift Highpulls
9 Thrusters
​9 Sumo Deadlift Highpulls



4/18/2017
Skill
Pull Ups

Metcon
5 rds
2 min
6 Snatch 115/75
12 Bar Facing Burpees
Max rep dips with remaining time
Rest 2 min




4/17/2017
Shoulder Press
​Every 90 seconds, 8 sets
4 @ 70%

16m AMRAP
10 hang cleans 135/95
10 weighted behind the neck sit ups 15/10
25 air squats