FloTraining 4/30/18 - 5/6/18

FloTraining 4/30/18

EMOM 10:

2 front squats

*work up to a heavy double

21-18-15-12-9-6-3 reps for time:

thrusters (95/65)

burpees

FloTraining 5/1/18

EMOM 6:

1 hang power clean

*rest 1 minute*

Every 40 seconds for 4 minutes:

1 hang power clean

*rest 1 minute*

Every 20 seconds for 2 minutes:

**use the same weight across

AMRAP 14:

80 double unders

400m row

20 GHD sit ups

FloTraining 5/2/18

2RM Deadlift

Every 90 seconds or 15 minutes:

odd rounds - 2 deadlifts (85% of your 2RM)

even rounds - 8 toes to bar + 8 wall ball (20/14)

FloTraining 5/3/18

Rest

FloTraining 5/4/18

40-30-20-10-20-30-40 reps for time:

kettlebell swings (70/53, Russian)

hollow hold

*sets must be unbroken

*rest as needed between sets

FloTraining 5/5/18

AMRAP 10:

30 push ups

15 power snatches (75/55)

*rest 5 minutes

AMRAP 10:

30 calorie row

15 push press (75/55)

*rest 5 minutes

AMRAP 10:

30 back rack lunges (75/55)

15 pull ups

FloTraining 5/6/18

Rest