Monday April 8
Part A
10 Heels elevated cyclist squat to full depth
10 L-pops
10 Kick stand squats- 5/side
10 Heels elevated alternating leg extension hold-5/side (hold cyclist squat at bottom and practice extending one leg to a pistol and return to low hold squat)
AMRAP 1min x 5 rounds
10 Pistols OR 10 Patrick step ups
as many as possible shuttle runs in remaining time
Rest 1min
Part B
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
Part C
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)
Tuesday April 9
Part A
EMOM x 12
1- 5 Foot locks from a dead hang on bar- focus on tight foot lock and feet as close to hands as possible
2- 6 L-sit pull ups from floor 3/leading arm- scale to feet on floor for assistance but stay in an L-sit position- don't lean back
3- 1 rope pull- high jump to high knee and stand
Part B
AMRAP 15:00
1-2-3
Rope Climbs (Or 5-10-15 Elevated Ring Rows)
5-10-15
Calorie Air Bike (Womens Calories 4-8-12)
Alternate with Row as class size dictates
Wednesday April 10
Part A
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
Part B
For Time:
25 Burpee Over Rower
50/40 Calorie Row
25 Burpee Over Rower
Thursday April 11
Part A
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings
Even Minutes: 15 Standing Barbell Calf Raise
Part B
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
Friday April 12
Part A
EMOM x 9
1- Dead hang 45sec
2- 5 Jump up eccentric pull ups- lower as slow as possible
3- 15sec flexed arm hang or 5 Strict butterfly practice
Part B
2 Rounds:
20 Strict Chin Ups
40 Bench Dips Alternating with Ring Dips (10-10-10-10)
60 V-Ups
Saturday April 13
Part A
Teams of 2
4 Rounds
400m Run (Together)
10 Power Cleans 185/125 (Split between partners)
100ft Dumbbell Farmer Carry 70s/50s (Each)
Part B
4 Rounds
10 Weighted Hip Thrust
10 GHD Hip Raise
10 Ring Y Raise
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