Mobility: Hips/Lats
A: 5-5-3-3-1-1
Front Squat
B: 8 min EMOM
Odd: 1 Power Clean + 2 Front Squat + 1 Hang Squat Clean
C: 10 min AMRAP
5 Hang Squat Clean 135/95
10 T2B
Monthly Archives: April 2018
Friday 4-27
In teams of two with one partner working at a time…
A: 15 min AMRAP
30 Wall Ball 20/14
30 Snatch 95/65
30 Pull Up
30 Cal Row
B: 15 min AMRAP
30 KBS 70/53
30 Hang Clean 135/95
30 C2B
30 Cal Air Bike
Thursday 4-26
Mobility: Hams/Glutes/L and T Spine
A: 5-5-3-3-1-1-1
Deadlift
B: 5-5-3-3-1-1-1
Back Squat
C: 5-5-3-3-1–1-1
Bench Press
D: For Time
“Annie”
50-40-30-20-10
DU
AMSU
Wednesday 4-25
“Wear Pink”
Mobility: Hips /L and T Spine/Lats
A: 3 Rounds
10 DB/KB Deadlift
10 DB/KB Front Squat
10 DB/KB Front Rack Lunge
30sec HS Hold
B: 8 min EMOM
1 Power Clean + 2 Front Squat + 1 Hang Squat Clean
C: 12 min EMOM
Odd: 1 Squat Clean + 1 Hang Squat Clean 225/155
Even: 10 HSPU
Tuesday 4-24
Mobility: Calves/Hams/Chest/Lats
A: 10 min cap
400 m Run
5 Rounds
5 Strict PU
10 Push Up
15 Air Squat
B: 10 min Cap
800 m run
3 Rounds
10 Pull Up
20 Push Up
30 Air Squat
C: 15 min AMRAP
1,600 m Run
AMRAP
5 Pull Up
10 Push Up
15 Air Squat
Monday 4-23
Mobility: Hips/Lats
A: 6 min EMOM
Odd: 18/15 Cal Row
Even: 20 Air Squat
B: 10-10-10-10
Front Squat @ 135/95
*5 Broad Jump after each set
C: 12 min EMOM
1) 1 Burpee + 1 Clean and Jerk 95/65
2) 2 Burpee + 2 Clean and Jerk
3) 3 Burpee + 3 Clean and Jerk
and so on until you can’t make it any further. Fall back a round to the last number completed and repeat for the remainder of EMOM
