Workouts for the Week  4/12/21 to 4/16/21

Monday

Weightlifting -15 min

1 Back Squat with tempo(3201) + 1 Regular Back Squat

5 Tall Box Jumps

60 Second Side Plank Hold ( with weight if possible)

-rest as necessary between sets-

Conditioning

AMRAP 10

Row 250m

16 Box Step Ups

16 Bent Over Row 75/55

60 Double under/60 Singles

Tuesday

“ellen”

3 RFT

20 Burpees

21 Alternating DB Snatches 50/35

12 DB Thrusters 50s/35s/

Wednesday

Weightlifting-15 min  

1 Front Squats with tempo (3201)+1 Regular Front Squat

10 Pistols

rest as necessary between sets

Conditioning 

4 Rounds For Time

25 Ring Push Ups

Run 400m

Thursday

For Quality

20 min to work on choice of:

Clean and Jerk or Snatch

Any gymnastics of choice

Friday

Partner “D.T.”

10 RFT

12 Deadlift 155/105

9 Hang Power Cleans 155/105

6 STOH 155/105

Run 100m