Monday, April 10th - Saturday, April 15th

Monday

A) Back Squat - 73 - 78% x 8 x 4

C1) 3 x Good mornings – 3 x 6 – 8 (keep it light)

C2) Ab Wheel - 3 x 8 - 12

C3) Sit-ups - 3 x 15 Monday

D) Assault Bike - 5 x 14s, rest 106s

Tuesday

Jerk – 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM

 

AMRAP in 4 minutes, x 2, Rest 2 minutes

·      10 Chest to Bar Pull-up

·      10 Dumbbell Thrusters

·      30 Double-unders

 

Then, at least 100 Abmat sit-ups

Wednesday

Deadlift - 12 minutes to build up to a heavy set of 3

For Time:

50 burpees.

100’ walking lunge. Then,

 5 rounds

·      10 Dumbbell Push Press

·      50’ Dumbbell Farmers carry

Then, 500m Row

Run 400m

Weighted Plank – 35s x 5, Rest 25s

Thursday

A1) Bench Press – 75% x 5 x 5

A2) T – Bar or Dumbbell Floor Row

3 Rounds

20 Box jump, with step down

20 Wall Ball

20 Assault Bike calories

rest 1 minute

Max L – Sit x 3

Friday

Halting Clean Deadlift + Clean + Front Squat – 12 OTM x (1 + 1 + 1)

5 Rounds

10 Burpees

10 Dumbbell Snatch

10 Kettlebell Swings

Then, Accumulate 40 Toes to Bar.

Saturday

With 2 Partners (3 people in a group*)

Accumulate 150 Pull-ups, only 1 partner rests at a time

Accumulate 200 Burpees, only 1 partner rests at a time

Accumulate 250 Double-unders, only 1 partner rests at a time

400m run all together. 

*This will take more strategizing to finish. Since 2 people will be working simultaneously, each athlete should have a predetermined number of reps to do for each exercise. "I go until I get tired, and then you go until you get tired," will be much harder to keep track of reps.

Sunday

Yoga