Monday, April 25th
STRENGTH
5-5-5-5
Weighted Pull-Ups
*Weight starts light, build to Heavy.
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – :50 Max Strict Pull-Ups or Ring Rows*
MIN 3 – :50 Max Hand Release Push-Ups
*Optional for Feet elevated Ring Rows
(Score is Total Reps)
https://vimeo.com/701022605/975a023bbe
Tuesday, April 26th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Deadlift
+
3 Hang Power Cleans
+
3 Shoulder to OH
(Score is Weight)
WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks
(Score is Time)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
https://vimeo.com/701022381/44040bead7
Wednesday, April 27th
WORKOUT
FOR TIME
1 Mile Run
100 Box Jumps (24/20)
80 Wall Balls (20/14)|(14/10)
60 Alt. DB Suitcase Lunges (50/35)|(35/20)
*Partition as needed to complete all the work.
(Score is Time)
https://vimeo.com/701022214/86d7136ab6
Thursday, April 28th
WORKOUT
FOR TIME
24-21-18-15-12-9-6*
Cal Row
Kettlebell Swings (53/35)|(35/26)**
*Alt. Cals: 21-18-15-12-9-6-4
**Option for Heavier KB (American Swing)
(Score is Time)
FINISHER
3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
(No Measure)
https://vimeo.com/701021963/20d930a5bd
Friday, April 29th
STRENGTH
ON A 15:00 RUNNING CLOCK…
3 Attempts at a 10-Rep Thruster
(Score is Heaviest Weight)
WORKOUT
AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters (135/95)|(95/65)
10 Up Downs Over Bar
(Score is Rounds + Reps)
