5/19/17: Wednesday
1RM Bench Press
then
15 Minute AMRAP
30 Double-unders
10 Band resisted push-ups
10 Kettlebell swings (70/55)
4/18/17: Tuesday: Oly Club 6:30pm
6 Minute AMRAP4 – Front squats (185/135)
6 – Box jumps (30/24)
Rest 3 minutes
6 Minute AMRAP
12 Calorie row
16 Dumbbell snatch (50/35)
Rest 3 minutes
6 Minute AMRAP
7 Toes to bar
7 Ball slams
Accessory
5 x 10
Evil wheels
4/14/17: Friday
30-20-10
GHD sit-ups
Hip extensions
then
15 Minute AMRAP
10 Push-ups
15 Toes to bar
20 Single arm dumbbell push jerks (50/35)
