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Monday April 15


Core:

Half Turkish Get ups 3x3 each side (go as heavy as you can)

https://www.youtube.com/watch?v=6BvaqiXEw-I

Kneeling DB Press (Arms 90 degrees with Palms facing out) 3x10

Strength: Shoulder Press 4x2 Increase weight on each set (go by how you feel today when choosing weights instead of a %. The goal is to go heavier with each set.)

Conditioning:

3 Rounds: 75 Dubs 21 Toes to Bar 7 Thrusters (115/75)

DB's (50/35) (40/30)


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups