Monday, April 16th - Sunday, April 22nd

Monday

 

(A1) Deadlift – 5 x 3 @ 30X0

(A2) Ring Dip – 5 x 4 - 6 (add resistance from last week)

4-5 rounds for consistency/quality 

 

(B)

8 DB Z Press

 

Heavy Farmer Carries from rig to bikes and back 

 

200m sprint/hard pace

 

30s FLR

 

6 DB Front Squats @15x1*

Tuesday

 

(A1) Handstand hold, wall walk or Handstand push – up – 5 sets

(A2) Weighted pull – up – 5 x 5 (add resistance from last week)

(B)

50s AB @80% RPE

 

Rest 2 minutes

 

20s AB + 6 KBS + 20s AB @85% RPE;

 

Rest 4 minutes

 

15s AB + 6 KBS + 5 burpee + 15s AB @90% RPE;

 

Rest 6 minutes

 

10s AB + 6 KBS + 5 burpee + 6 KBS + 10s AB @100% RPE

Wednesday

 

AMRAP 5 @20 min pace; rest 3

4/side DB Overhead Lunge

8 AB mat sit-ups

8 DB Goblet Squat

 

5 min AB/row @20 minute pace; rest 3

 

AMRAP 5 @20 min pace, rest 3

4 Toes to Bar/Knee Raises

4 Burpee Box Jump Overs

10 DB Hang Clean and Jerk

 

5 min Row/AB @20 minute pace; rest 3

 

AMRAP 5; rest 3

4/side Single Arm DB Thursters  

8 Ring Rows

20 Double Unders

 

*go hard on your last AMRAP set

(<=40/25#)

 

Thursday

(A1) Jerk – 5 x 3

(A2) strict pull – up – 5 x 6 - 8

(B)

OTM x 4

 

1: 20-30s supinated grip hang over bar;

 

2: 4 pull ups + 8 push-ups + 12 air squats

 

3: 7 TnG Power Clean + Jerk (<= 75/55)

(if barbell then hang power clean + Jerk)

 

4: 7 Bar Facing Burpees 

Friday

(A) Back squat – 4 x 3 @31X1

(B) For time:*

40 thrusters (max 80/55)

40 Double Unders/60 Single Unders

40 wall balls**

 

*every time you break within movement (voluntarily or involuntarily), 8 toe touching jumping jacks

 

Saturday

EMOM x 4

1: 8-10 DB Strict Press
2: 6 DB Burpees

3: 8 WB + 15 DU's 

4: 30s AB @easy effort

 

Rest 3 minutes


EMOM x 4:
1: 6 thruster
2: 8 Bar Facing Burpees
3: 12 beat swings in hollow body position
4: 30 sec Row @easy effort

 

Rest 3 minutes

 

6 mins on AB or row

1: slow pace

2: medium pace

3: fast pace

x 2