Monday April 22
Part A
9 min EMOM
Min 1 – Hollow Hold 30 sec
Min 2 – Prone Cobra 30 sec
Min 3 – AMRAP Kipping Pull Ups in one unbroken set
Part B
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Tuesday April 23
Part A
4 rounds:
10 Double DB Prone Row
10 Lying DB Hamstring Curl
*Rest 1 minute b/t rounds
Part B
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*/Row
*40-32-24-16-8 Women's Calories
Wednesday April 24
Part A
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
Part B
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50’s/35’s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)
Thursday April 25
Part A
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
Part B
Teams of 2 – you go, I go.
5 sets: (1:1)
12/10 Calorie Ski (Or Row)
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Ski (Or Row)
10 V-Ups
Friday April 26
No 5:30pm class today. Please come and enjoy an open gym, but there will not be a 5:30 coached class today, with apologies.
Part A
“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
Part B
100 Burpee Box Jump Overs (24/20)
Saturday April 27
Part A
Teams of 2
2000/1750m Row (MF 1900m)
200 Wall Balls (20/14)
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row (MF 1900m)
Time cap = 35min
Part B
4 Rounds
10 Standing Single Arm DB Press
10 Standing DB Lateral Raise
10 GHD Hip Raise
-Rest 3 min b/t rounds-
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