Physical Training

Alternating EMOM Reps by round15, 16, 17, 18, 19, 20 Alt jumping lunge (20lb dbs) Tire Deadlifts Jumping Squats Rest

40,30,20,10 Kettlebell or dumbbell Swings Kettlebell or dumbbell or heavy ball Goblet Squats Hang CJ (alternate arms) 5 Burpees every time you switch to a new exercise.

From April 1st through April 4th, we performed a daily murph Murph For Time 1 – Mile 100 Pull-ups 200 Pushups 300 Air Squats 1 – mile Break-up reps as needed

For Time 1/2 mile 100 kettle bell with a partner. Can use my #50 dumbbells Then on your own… 75 burpees 75 empty bar thrusters or 50# med ball 75 empty bar hang power clean or 50# med ball 1/2 mile (negotiable)

Partner Workout Run 800 with partner  60 321 mb complexes 100 ttb with partner Run/slog 800 with partner  **must switch every time you come off bar 

Workout Chipper for Time 50  1-arm alt snusters (50lb db) 50 push-ups 50 step-ups 50 goblets squats. (50lb db) 50 1 arm hcj  (50lb db)  50 1 leg alt v ups 800m finisher A Snuster is a combination of a Snatch that moves into a Thruster.

Workout 16-14-12-10… Dumbbell DL #50 Dumbbell PP #50 Box jump if we can get a box Substitute pull-ups  8-7-6-5…  muscle-ups

Workout For Time 100 sq cleans with a med ball 3 burpees emom Then 5 rounds of plank/push-up work (30 second holds)

Workout 4 Rounds For Time 10 lunge with bar each leg 10 strict pull ups 10 OH squat with bar 10 handstand push-ups

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.