MONDAY, APRIL 10th
A. Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100-101% x 1 rep (New 1- RM Attempt)
Rest 2 minutes between sets.
B. Three rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
TUESDAY, APRIL 11th
A. Every 2 minutes, for 8 minutes (4 sets):
Shoulder Press x 6 reps @ 20X1
Active Recovery between sets: Hollow Rocks x 20 (arms down by side)
B. For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)
C. 3 rounds NOT for time of:
20 AbMat Sit-ups
Waiter Walk (Left Arm), pick load, 50 ft
Waiter Walk (Right Arm), pick load, 50 ft
* 50 ft is 1 down n back in parking lot OR curb to curb
WEDNESDAY, APRIL 12th
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 75%
B. Three sets for max reps: (18 minutes)
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
THURSDAY, APRIL 13th
A. Every minute on the minute for 10 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B. Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
FRIDAY, APRIL 14th
In teams of three, relay style, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (185/135 lbs – from the ground)
8 Pull-Ups
followed immediately by…
In teams of three, relay style, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
8 Pull-Ups
* When Rowing athlete completes row, next athlete can jump on rower while they start the barbell movements.
SATURDAY, APRIL 15th
A. Run 400 Meters
25 Air Squats @ 20X1
Run 400 Meters
B. Every 4 minutes, for 24 minutes (6 sets):
20/15 Calorie Assault Bike
12 Box Jump Up and Step Down (30″/24″)
12 Burpees
*Score fastest and slowest round