4/27/18- Friday Training

A.)

3 and 3’s- 6 sets of 3 Behind the Push Press followed by 3 Overhead Squats ascending in weight

B.)

4 Rounds for Time

14 Alt DB Snatch (50/30)

25 AB Mat Sit Ups

400 Meter Run

20 min time cap!!!

C.)

100 V-Ups or Gymnastic Crunches!

4/26/18- Thursday Training

A.)

For Time

50 Cal Row

40 Hand Release Push Ups

30 Toes to Bar

20 Hand Release Push Ups

10 Toes to Bar

B.)

Class ROMWOD!

C.)

100 V-Ups or Gymnastic Crunches AFAP!

4/28/18- Wednesday Training

A.)

”DT”

5 Rounds for Time

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 STOH (155/105)

B.)

100 V-Ups or Gymnastic Crunches AFAP!

4/24/18- Tuesday Training

A.)

Power Clean- 6 sets of 2 Reps Ascending in weight

B.)

3 Rounds for Time

500 Meter Run

15 Power Snatch (75/55)

10 Pull Ups

C.)

100 V-Ups or Gymnastic Crunches ( try to perform 10 reps every 30 sec!)

4/23/18- Monday Training

A.)

Front Squat- 6 sets of 10 Reps Ascending in weight

B.)

For Time

10-1

Goblet Squat (70/53)

Burpee Box Jump Overs (24/20)

C.)

100 V-Ups or Gymnastic Crunches AFAP!

4/20/18- Friday Training

A.)

10 min EMOM

3 Power Snatch (135/95)

B.)

For Time

800 meter Run buy in then

5 Rounds

20 Kettlebell Swings (53/35)

20 AB Mat Sit UPs

30 Double Unders or 90 Singles

C.)

100 Gymnastic Crunches of V-Ups AFAP!