Monday
043018
•••
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (50/40)
Monday
043018
•••
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (50/40)
Friday
042718
•••
3 RFT
400m Run
20 Dumbbell Snatch 50/35
10 Burpees
Thursday
042618
•••
15 Min AMRAP
5 Power Cleans 155/105
10 Calories
15 Toes to Bar
30 Air Squats
Wednesday
042518
•••
3 RFT
42 Double Unders
15 Lateral Burpees Over Bar
9 Thrusters 135/95
Tuesday
042418
Squat Snatch EMOM
Build to a Heavy Single
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
…
Up by (2) reps until finish
Monday
042318
•••
3 RFT
20 Hand Release Push-ups
20 American Swings 50/40
20 AbMat Situps
20 Deadlifts 135/95
20 Air Squats
Friday
042018
In 7 Minutes:
400m run, then
AMRAP of:
5 Hang Power Cleans 135/95
5 Push Jerks 135/95
20 Double Unders
Rest 4 Minutes then repeat.
Thursday
041918
•••
2 Rounds:
2 Min on/1 Min off
Prowler Push
Pullups
Pushups
Calorie Bike
Wednesday
041818
Back Squat
Heavy Set of 5
12 Min AMRAP
5 Power Cleans
10 Wall Balls
15 AbMat Situps
Tuesday
041718
•••
5 RFT
300m run
10 Overhead Squats 105/75