Monday April 15 - Saturday April 20

Monday April 15

 

Part A

 

5 sets:

Minute 1: 10 Back Squats (60-65%)

Minute 2: Max Air Squats

Minute 3: Recovery Bike/Row (Slow-Moderate)

 

-rest 3 minutes before going to Part B-

 

Part B

 

4 sets:

10 Rear Foot Elevated Split Squats (each side)

10 Single Leg RDLs (each side)

-rest 1:00 between sets-

 

Tuesday April 16

 

Part A

 

5 Unbroken Sets:

3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats

 

Part B

 

15-12-9-6-3

Devil Press (2x50/35) 

45-36-27-18-9

Sit Ups

 

Wednesday April 17

 

Part A

 

1-3 rMU EMOM x 8min

OR

EMOM x 9min

1- False grip pull-ups 1-3 reps OR False grip ring rows 8-10 reps

2- 5-8 ring dips or 8-10 bench dips

3- 3-5 strict banded transitions.

 

Part B

 

Max effort Row:

 

1000m

800m

600m

400m

200m

 

Equal work:rest ratio

 

Thursday April 18

 

Part A

 

Every 2:00 (5 sets) 

5 Snatch Push Press + 1 Snatch Balance

 

Part B

 

5-4-3-2-1

Power Cleans (185/125)

10-8-6-4-2

Burpee Broad Jumps (4’/3’)

 

Friday April 19

 

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups (sub tripod pike pushups)

 

-rest 5:00-

 

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Push Ups

 

-rest 5:00-

 

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2x50/35)

 

Saturday April 20

 

Part A

 

Teams of 2

8 sets (each/1:1)

50 Double Unders

1 Rope Climb (Or 5 Strict Pull Ups)

5 Overhead Squats (155/105)

 

Part B

 

4 rounds:

 

15 Stick Sit Ups – straight legs or butterfly legs

30 Flutter Kicks (each side)

8 Around the Worlds (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)