Programming for April 30-4

WORKOUT OF THE DAY:4.29.18

AMRAP 12

30 DU

10 burpees

3 bar muscle ups

WORKOUT OF THE DAY 5.1.18

For Time

5K run

WORKOUT OF THE DAY5.2.18

10 min to find:

10 rep max front squat

Rest 5 min

AMRAP 10

10 med ball cleans 20/14

10/7 calorie row

WORKOUT OF THE DAY5.3.18

3 RFT

21 box jumps 24/20

15 T2B

9 power snatch 115/80

WORKOUT OF THE DAY5.4.18

EMOM 12

Minute 1: 10 deadlifts 225/155

Minute 2: 40 second plank hold

Minute 3: 7 strict pullups

WORKOUT OF THE DAY5.5.18

Partner workout: one person works but work is split evenly

800m run buy in done together (one person carries 20/14 medball and other carries a 45/25# plate)

then:

10 rounds

12 deadlifts 155/105

10 hang power cleans 155/105

8 shoulder to OH 155/105

then:

800m run together carrying whatever object you didn’t carry in the first run