Monday April 1
Part A
1 mile run for time
OR
EMOM x 8
1- 3-5 strict pull ups OR 3 jumping transition with 5 dips on top of bar on last rep
2- 20 Wall facing HS shoulders taps OR 20 box Pike HS shoulder taps OR 20 plank shoulder taps
Part B
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35)
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk
Tuesday April 2
Part A
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Air Bike/Row
-rest 2:00 between sets-
(KG conv: 83/56)
-after the final 2:00 rest, begin Part B-
Part B
For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Air Bike/Row
Wednesday April 3
Part A
4 Rounds
10 Rear foot elevated DB Split Squat (each side?
15 Seated Dumbbell Calf Raise
Part B
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)
Thursday April 4
Part A
2000m Row for time
OR
EMOM x8
1- 5 tripod pike push ups
2- 5 tripod headstand balances - trying to bring elbows to knees and get back into your headstand.
Part B
21-15-9
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups
Friday April 5
Part A
10 Minute EMOM
:40 of Rower Hamstring Curls, :20 rest
:40 of Feet Elevated Glute Bridges, :20 rest
Part B
75 Bench Press (135/85)*
*Every time you break, complete
10 Bent Over Dumbbell Rows (50s/35s)
-Rest 5:00-
75 Ring Rows
*Every time you break, complete
10 Bench Dips
Saturday April 6
Part A
Partner Workout:
500/400 Calorie Row OR 5,000m Run
One partner works at a time. "Resting" partner must hold 2x70/50 in a farmers hold. Switch on the row/run as desired.
Part B
4 sets
10 Overhead Plate Situps
10 Strict Hanging Leg Raises
15 Oblique twists with med ball (each side)
7 Alligator Rolls (each side)
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