Week of 4/22/19-4/28/19

Monday:
EMOM 30
Min 1 – :30 row
Min 2 – :30 russian kbs (70/53)
Min 3 – :30 push ups
Min 4 – :30 hollow hold
Min 5 – :30 chin-ups

Tuesday:
4 sets:
A1. Barbell Push Press x 8 reps
*rest 60 sec*
A2. :30 Max Toes to Bar
*rest 90 sec*
*barbell is taken from the floor for the push press*

+

AMRAP 12:
– 50 Double Unders
– 300′ DB Farmer Carry (50/35)
– 10 DB Push Presses (50/35)

Wednesday:
Every 3 minutes for 21 minutes (7 sets):
– 10/7 Echo Bike Sprint
– 15 Burpees

Thursday:
AMRAP 18:
– 7 SA DB Hang Power Clean and Jerk/side (50/35)
– 14 Pull Ups
– 400m Run

Friday:
Front Squat
8-8-8-8-8
*rest 2 mins*

+

AMRAP 10:
– 10 Goblet Squats (53/35)
– 10 SA Suitcase Deadlift/side (53/35)
– 10 Goblet Reverse Lunges (53/35)

Saturday:
5 Rounds:
– 10 Power Snatches (95/65)
– 10 HSPU
– 15 OHS (95/65)
– 15 Box Jumps (24/20)

Sunday:
Open Gym