Weekly Update 4/1 - 4-7

4/1/18
Trey
4 Rounds
1 min max Pullups
1 min max GHD Hamstring Curl
1 min max Burpees
1 min max Assault Bike calories


4/2/18
21 - 15 - 9
Overhead Squat @ 55%
Each round 2 min L-Sit


4/3/18
Find Your 1 Rep Max
Front Squat
at least 7 reps must over 90%

then

2 minute max Situps


4/4/18
EMOM 30 Ski Jumper
in the remaining time do Hip Extensions until you reach 150 reps total


4/5/18
20 Min AMRAP
2 High Pull Clean @ 90% max 
15 Shoulder Press @ 55% max 
20 Russian Twist @ 25% max snatch


4/6/18
1. Kalsu
On the minute (until you complete 100 reps of thrusters).
5 Burpees
max rep Thruster 135/85 lbs
Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.
Score: time it took you to complete 100 thrusters.


4/7/18
20 min AMRAP
50ft Front Rack Lunge @ 45% Front Squat
30 Kettlebell Swing @ 1/3 snatch
30 Hollow Rock