Monday, April 24th - Sunday, April 30th

Monday 4/24

A) Back Squat - 78 - 83% x 8 x 3

B1) Ab Wheel - 3 x 10 - 15

B2) Sit-ups - 3 x 20 Monday

Sprint:

300m row x 3, rest 2

Tuesday 4/25

Overhead squat – 15 minutes to work on sets of 2, every rep is SLOW and CONTROLLED.

AMRAP in 10 minutes

 

·      10 pull - ups

·      15 push press

·      20 kettlebell swings

Max L-sit, 3 – 5 sets

Wednesday 4/26

Clean & Jerk - 15 minutes to build up to a heavy single

“Grace”

30 Power clean & Jerk

rest 5

“Annie”

50, 40, 30, 20 and 10 reps

Abmat sit-ups

Double-unders

Thursday 4/27

A1) Bench Press – 80% x 5 x 5

A2) T – Bar or Dumbbell Floor Row 5 – 8 reps

3 Rounds

15 toes to bar

20 (You’re my best friend) Burpees

Run 400m

rest 1 minute

Weighted plank – 40s x 5, rest 20s

Stretch pecs 1 minute per side

Friday 4/28

15 minutes to build to deadlift 3RM

50, 40, 30, 20 and 10 reps

Assault bike calories

Push-ups

At least 100 sit-ups

Saturday 4/29

With a partner,

Accumulate 15,000/10,000lbs front squat (weight times reps)

Accumulate 5k row

Accumulate 360s Plank

Sunday 4/30

Yoga