Monday, April 9th - Sunday, April 15th

Monday

 

(A1) Deadlift – 5 x 4 @ 30X0

(A2) Ring Dip – 5 x 6 – 8 (add resistance from last week)

 

(B)

40s AB + 10 burpee over 45# burmper plate + 15-20 Unbroken WB @80% RPE 

Rest 3 minutes

30s AB + 8 burpee over 45# plate + 12-15 UB WB @85% RPE; 

Rest 3 minutes 

20s AB + 6 burpee over 45# plate + 10-12 UB WB @90% RPE; 

Rest 3 minutes 

15s AB + 4 burpee over 45# plate + 8-10 UB WB @100% RPE 

 

(C) AB wheel – 3 x 10 -15

 

 

Tuesday

 

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

(A2) Weighted pull – up – 5 x 4 – 6 (add resistance from last week)

 

 

(B) 5 rounds for quality and positional work: 

 

Crossbody farmer / Overhead Carry from rig to bike (one side) and bike to rig (other side)*

30s/side Side Plank 

8 DB Front Squat @24x1**

200m recovery jog 

 

(C1) Hollow hold – 3 x 30s

(C2) V – ups – 3 x 15

 

 

 

Wednesday

 

(A)

AMRAP 4 @20 min pace; rest 4 

-5 Box Jump Overs

-10 DB Hang Clean and Jerk 

 

4 minute AB/row @20 min pace; rest 4 

 

AMRAP 4 @20 min pace; rest 4 

-5 Toes to Bar 

-10 DB Suitcase Lunge w/opposite arm and leg 

 

4 minute row/AB @20 min pace; rest 4 

 

AMRAP 4 @20 min pace; rest 4. 

-10 Single Arm DB Thrusters 

-20 Double Unders

 

*20 minute pace = doing it at a pace that one could hypothetically sustain for 20 minutes. Note pace times for rower/bike if possible. 

 

Thursday

 

(A1) Jerk – 5 x 5

(A2) strict pull – up – 5 x 8 - 10

 

(B)

EMOM x 5 

1 – 8, 7, 6, 5, Max Pull Ups* 

2 – 30 mountain climbers 

3 – 8, 7, 6, 5, Max Push Jerk/Shoulder to Overhead (max 75/55# - don't drop weights from top!)** 

4 – Rest

 

* Focus on PRACTICING smooth kipping movement; or, if using a band, focus on complete, full reps going all the way down and squeezing at the top

** Must be a weight light enough to move smoothly; breathing at the top of each movement, trying to use legs as much as possible for the work and return bar to front rack position. Be one with the bar. 

 

(C1) Russian tiwists – 3 x 20

(C2) side plank – 3 x 30s/each

 

Friday

 

(A) Back squat – 4 x 4 @31X1

 

(B) 5 rounds*

6/side DB Snatches (max 40/20) 

6 No Push-Up Burpee Over DB 

6/side DB Goblet Lunge 

Rest 1 minute** 

 

* Aim is to try and go faster each round; start slow, build steam, and finish strong.

** Keep DB close to chest as possible  

 

(C1) Weighted plank – 3 x 60s

(C2) Single Leg Romanian Deadlift – 3 x 6 – 8 per side

 

 

Saturday

 

“Crossfit Golf” 

*rules to be explained in detail on day. Basic rules: 

1. try to do these movements unbroken, and every time you “break” within a set that adds +1 to your score. So, e.g., if I do 100 DU in sets of 40/30/30, then my score is +2; so on for others. 

2. YOU choose weight (keep it light); you can REST as much as you want within a movement and between movements. 

3. Alternate throughout between Cardio, Bodyweight, and Weighted Movement; 

4. Your total score for the day = +X/# of movement choices completed; lowest score wins brownie points and possibly a real brownie. 

 

Cardio: 

100 Double Unders/125 Single 

13/8 calories/minute AB* 

16/11 calories/min Row* 

*Score = 10-(minutes completed). 

400m run (your score is +/- seconds 1:25). 

 

Bodyweight: 

2 minute chin over bar 

2 minute plank (MUST BE GOOD PLANKS!)

2 minute handstand hold against wall

25 V-Ups 

30 Toes to Bar/Knee Raises 

30 Pull Ups 

30 Push Ups 

25 Burpee Box Jump Over (every time you stop moving it counts as a “break”, e.g., if you dance that's ok) 

20 Ring Dips 

 

Weighted Movements: 

40 Wall Balls 

40 KBS 

30 Thrusters (DB or Barbell) 

30 DB Snatches 

30 DB Hang Clean and Jerks 

25 Overhead Squats 

20 Power Clean and Jerks 

20 Power Snatches 

 

Skills if you have them:

15 Ring Muscle Ups 

15 Bar Muscle Ups 

15 Handstand Push Ups