Week of April 2, 2018

Monday

Strength: 

Pause Front Squat: Build to Moderate Set of 2 

Two Second Pause in Bottom 

Metcon: 

“The Other One”

AMRAP 7:
3 Kettlebell Swings (53/35)
3 Goblet Front Squats (53/35)
3 Burpees

*Add 3 reps to each movement after each round

Tuesday

Strength:

Deadlift: 4 sets of 8 

or

5 Rd not for time : 6 HSPU, 3 Ring MU

Metcon: 

“Christine”

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

 

Wednesday

Metcon: 

“50-50”

Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Thursday

 Metcon: 

“Mean Machine”

3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00

Strength: 

Make up any missed strength  

or

4 Rounds, Not For Time:

10 Barbell Bent Over Rows
15 Alternating Dumbbell Strict Presses
20 GHD Sit-Ups

Friday

Metcon:

“Power Trip”

AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

Recovery: 

Foam roll and stretch

or

10 min active recovery on bike