Week of April 16, 2018

Monday

Power Clean and Jerk

Build to Heavy Single

“Grace”

For Time:
30 Clean and Jerks (135/95)

Tuesday

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Accessory, not for time

3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00

Wednesday

Back Squat

Heavy Set of 5

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):
Odd – 20/14 Calorie Schwinn Bike or 14/10 Cal Row or 200m Run
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

Thursday

“Strongman Style”

Teams of 4-5:
AMRAP 25 (5 Minutes at Each Station):
Farmer Carry, heavy (10m = 1 rep)
Hand over Hand Sled Pull
Calorie Ski Erg
D-Ball Atlas Cleans
Yoke Carry (10m = 1 rep)

Midline Conditioning


Alternating EMOM x 10:
Odd Minutes – 6 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max Toes to Bar

Friday

"Belt Buckle”

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees