Monday April 29 - Saturday May 4, 2024

Monday April 29

 

12 min AMRAP

200m Run

10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP

200m Run

20 Push-Up

-Rest 2 Min-

12 min AMRAP

200m Run

30 Air Squat

 

Tuesday April 30

 

Part A

 

5 sets:

3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk

Max 70% of 1RM

 

Part B

 

Partition as needed to accumulate 200/160 reps using at least 2 modalities:

10m shuttle runs

cal bike

cal row

cal ski

 

Wednesday May 1

 

Part A

 

9min EMOM

1- 30 sec HS Hold on wall or free standing practice. Partner up

2- 20 Wall facing toe taps-alt single legs OR double foot lift offs  video https://www.youtube.com/watch?v=nLO5XZcyUgs

3- Eccentric HSPU- 5-10sec lower- focus on slowing bottom range

 

Part B

 

3 sets

10-15 Hip Extensions

10 Bulgarian Split Squats (each)

10 Landmine Press (each)

 

Part C

 

15:00 AMRAP

9-15-21-27

Alt Dumbbell Snatches (50/35)

Dumbbell Step Back Lunges (50/35)

-in remaining time-

Max Rounds:

2 Wall Walks

50 Double Unders

 

Thursday May 2

 

Part A

 

Every 1:00 (5:00) 

5 Power Snatch (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00) 

3 Power Snatch (60-65%)(Singles)

-rest 1:00- 

Every 30-seconds (5:00) 

1 Power Snatch (70-75%)

 

Part B

 

Tabata (20 secs on/10 secs off)

100 Back Squats (95/65)

-straight into-

100 Abmat Sit Ups (not Tabata for sit ups)

 

Friday May 3

 

Part A

 

12min EMOM

1- 20-30sec tall ring support

2- 10-20sec low ring support

3- 5 Eccentric dips

4- max rep dips or bench dips

 

Part B

 

3 sets:

12 Dumbbell Lateral Raises

18 Dumbbell Hammer Curls

12 Dumbbell Front Raises

 

Part C

 

For steady movement

10-9-8-7-6-5-4-3-2-1

Double Dumbbell Shoulder Press (50s/35s)

*Complete 5 Ring Dips or 10 Bench Dips after each set

 

Saturday May 4

 

Part A

 

4 sets:

 

10 Strict TTB

15 Kettlebell Side Bend (each side)

10 Alt. V-Ups + V-Up

1 min Chinese Plank

:45 sec Overhead DB Hold (each side)

 

Part B

 

Teams of 2

100/80 Calorie Row

100 Bench Press (115/75)

30 Bar Muscle Ups (Or 60 Chest to Bar)

80/64 Calorie Row

80 Bench Press (135/85)

10 Rope Climbs (or 40 Strict Pull Ups)

60/48 Calorie Row

60 Bench Press (155/95)

6 Legless Rope Climbs (Or 20 Burpee Pull Ups)

- Split reps as desired -