WEDNESDAY (26 APR 17)

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
Sled Push (2x45 / 2 x 25)...each 30m is a lap.





EMOM: 10 Min

Odd: 10 x Ches to Bar Pull-ups
Even: 10 x Pistols...6 each leg



TUESDAY (25 APR 17)

STRENGTH

DEADLIFTs

Snatch DL (% of 1RM Snatch)
100%/6
115%/6

Clean DL (% of 1RM Clean)
100%/6
115%/6

DL (% of 1RM DL)
85%/6
90%/6


WOD

3 Rounds for Time:
5 x Strict Pull-ups
25 x GHD

10 Min Rest

5 Rounds for Time:
50 x Double Unders
25 x Toes to Bar





MONDAY (24 APR 17)

STRENGTH

Bench Press
10 reps (2 sets)
8   reps (2 ets)
5   reps (1 set)


Press
8 Reps x 5


WOD

5 Rounds for Time (In Hayes Gym)

10 x Muscle-ups
3 x Rope Climbs (16')..set off on shelf after 3rd one.
3 x Laps

4 Min Rest

FRIDAY (21 APR 17)

With a running clock, storm through all 5 for time*:

21-15-9: Deadlift (225/155), Hand Release Push-ups
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
100 Wallballs (20/14)
20 Snatches (115/75#)


*Set up 3 bars before starting

THURSDAY (20 APR 17)

STRENGTH

Front Squat
75%/5
80%/5 x 2
85%/5 x 2


Jerk From Rack

75%/3
80%/2 x 2
90%/2
95%/2

3 Rounds of: Dumbbell Snatch

10 x  70/40
8   x  80/45
6   x  90/50
4   x  95/55
2   x 100/60

*Rest however long it took you to complete the round.*


Reps are for each hand, not total.