4-29-16 – Angie

“Angie”
(2x)
50 Pull-up
50 Push-up
50 Sit-up
50 Squat

This workout WILL BE scaled based on the type of pull-up that you do.

Pull ups in the band: (4x) 25 Pull-up, 25 Push-up, 25 Sit-up, 25 Squat

Jumping Pull-up’s: (10x) 10 Pull-up, 10 Push-up, 10 Sit-up, 10 Squat

Compare your previous time HERE

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4-26-16

STRENGTH – Clean and Jerk
12 min EMOM
1 Squat Clean
1 Push Press
1 Split Jerk

CONDITIONING
1000m row
50 Box Jump (24/20)
40 KB Swing (53/35)
30 Box Jump
20 KB Swing
10 Box Jump

COACHES CHALLENGE
Heavy and Tall

4-25-16

STRENGTH – FRONT SQUAT
3×3 – 3 count coming down and then quick up
All 3 sets at the same heavyish load (80-85%)

CONDITIONING
20 Pull-ups to start and finish
10, 8, 6, 4, 2
Powerclean (135#/95#)
Bar Facing Burpees

COACHES CHALLENGE
Increase load on the clean 155# / 115#

4-21-16

Strength – Clean and Jerk
12 min EMOM
1 Hang Squat Clean
1 Squat Clean from just below the knee
1 Shoulder to overhead

Conditioning
13 min AMRAP
5 Toe to bar
10 Cal row
1 Front Squat (105#/80#)
(Add 1 Front Squat each round)
If you are working on a round after time has expired finish that round, it will be scored with an “OT” after the weight is noted.