Monday, April 8th - Saturday, April 13th

Please stop bringing me your used TP and asking me to count the number of sheets. Please don’t ever believe anything I say, or write, especially if it is about charging you per sheet of toilet paper.

BodySpec had to reschedule the Dexascan for May 2nd, they should have reached out to you directly if you had already scheduled with them.

If you are not logging all of your workouts on Beyond The WhiteBoard, make an account using the Promo code amity261 (members tab > workout tracking). Being able to see your progress is a crucial part of staying motivated as you progress.

We’re already in our second week of April. Let’s do this!

Monday


2 sets of 8 - 12 each with X over bands

  • Ts

  • Ws

  • external rotations


  1. Handstand push up practice - 10 minutes to accumulate volume, work on negatives, or modify by working off of a box 


  1. Push Press - 5RM, 85% x 5 x 2


  1. 21, 15 & 9 reps

  • pull ups

  • push press, no more than 115/75lbs

  • assault bike cals



Tuesday


(A) Front Squat - Heavy set of 5, 85% x 5 x 2


(B) 5 rounds

  • 20 double unders*

  • 15 wall ball

  • 10 toes to bar/hanging knee raises


*challenge: do 40 - 50 double unders per round



(C1) 4 x 8 - 12/side kneeling pollof press

(C2) 4 x 20s  Hollow hold


Wednesday


(A)

 2 rounds, 2 minute clocks for work, 1 minute rest between each exercise (30 minutes total). Pace yourself on the first round so that you can do more reps/go faster the second time through 

  • row for calories

  • Assault bike for calories

  • max double unders

  • ski erg for calories

  • Run 200m


(B1) 3 x 10 - 14 Reverse V up on rower

(B2) 3 x 20 - 30s/each side plank 

(B3) 3 x weighted FLR - 30s 


(C1) 3 x 8 - 12/each High to low cable rotations

(C2) 3 x 8 - 12 ab wheel



Thursday


(A) Tall clean + hang clean - 10 x (1 + 1) OTM


(B) Deadlift - Heavy set of 5, 85% x 5 x 2


(C) Row 600m




Friday 


(A) 5 minutes to work on Muscle Up transitions from low rings, 1 - 5 reps per set


(B1) DB Bench press - 5 x 8 - 10

(B2) DB Row - 5 x 8 - 10/side



(B) 15 minute AMRAP

  • 400m run buy in, then

  • 4 - 8 pull ups

  • 6 - 12 push ups

  • 4 - 8 box jumps

Saturday


AMRAP 7

Partner A runs 200m

Partner B is

AMRAP

10 DB Crossover Hang Clean and Jerk

5 Toes to Bar

 

(rest 3)

 

AMRAP 7

Partner A rows 250m

Partner B is

AMRAP

10 DB Thruster

5 Pull Ups/Ring Row

 

(rest 3)

 

AMRAP 7

Partner A is 12/7 cal AB

Partner B is

AMRAP

10 DB Power Clean

5 Burpees