MONDAY, APRIL 5th
A. Every 3 minutes for 5 sets (15 minutes), complete...
3 Tempo Back Squats @55% with a 31X1 pace
Then, immediately perform 4-6 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around
*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth
B. B. For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s)
Toes to Bar
Straight Into...
50 DB Snatch (50/35)
* use R/L arm as desired
Target time: 5-7 Minutes
Time cap: 12 minutes
Scaling option 1 (Masters 45+)
For Time:
21-15-9
Double Dumbbell Front Squats (35s/25s)
Single Toe to Bar or Knees to Chest
Into -
50 Dumbbell Snatch (35/25)
Scaling Option 2
For Time:
21-15-9
Goblet Squats
Tuc-ups
Into -
50 Russian Kettlebell Swings
C. For Quality:
20 Glute Bridges
2:00 Frog Stretch
20 Glute Bridges
TUESDAY, APRIL 6th
A. 5 sets for Time:
20/15 Cal Echo Bike
200ft D-Ball Carry (150/100)
* out front garage door to mailbox and back OR out back garage door to farthest handicap parking spot and back
-2 min rest b/t sets-
Target time each set: 2:30-3 minutes
Time cap each set: 4 minutes
* Scaling option 1 (Masters 45+)
5 sets
16/12 Calorie Echo Bike
200ft D-Ball Carry (100/70) or Dumbbell Farmer Carry (70s/50s)
-2 min rest b/t sets-
* Scaling Option 2
5 sets
15/12 Calorie Assault Bike
200ft Dumbbell Farmer Carry
-2 min rest b/t sets-
B.
1 min quad smash (each side)
1 min seal pose (feet against wall for deeper stretch)
1 min seated QL stretch (each side)
WEDNESDAY, APRIL 7th
A. Every 3 minutes for 5 sets (15 minutes), complete...
3 Tempo Front Squats @55% with a 31X1 pace
Then, immediately perform 8-10 Strict Perfect Pause Push-ups (1-2 sec hold at bottom) + 15 DB Double Bent Over Rows before next 3min mark rolls around
*Make push-ups perfect by controlling body down and up, allowing chin, chest, thighs to kiss the ground before pressing up. Find a moderate weight for the DB Row where 15 reps in a row is smooth
B. 12-minute Amrap
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)
Target number of Rounds: 4-5
Minimum number Rounds before scaling: 3
Scaling option 1 (Masters 45+)
12-minute Amrap
8 Box Jump overs (20/16)
8 Deadlifts (155/105)
4 Handstand Push-Ups
4 Power Cleans (155/105)
* Scaling Option 2
12-minute Amrap
8 Box Step ups and overs (20)
8 Dumbbell Deadlifts
4 Dumbbell Push Press
4 Dumbbell Power Cleans
C. Mobility Session:
1 min elevated pigeon pose (each side)
1 min foam roll hamstrings (each side)
1 min foam roll calves (each side)
THURSDAY, APRIL 8th
A. Partner Workout
4 Sets:
AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-
Target number of Wall Balls each set: 30+
Minimum number of Wall Balls before scaling: 10
*Scaling Option 1/ Masters RX
4 Sets:
AMRAP 4 Minutes
8 Synchro Burpees
25 Synchro Air Squats
35 Double Unders (each, at the same time)
Max Wall Balls (14/10) (Split)
-Rest 2 Minutes between sets-
* Individual Option
4 Sets:
AMRAP 4 Minutes
10 Burpees
30 Air Squats
50 Double Unders
Max Wall Balls (20/14)
-Rest 2 Minutes between sets-
B. 3 Sets for Quality:
20 Tight Kip Swings or Butterfly Circles
10 Seated Arnold Press (ea arm)
10 Pause Scap Retractions (pause 1-2sec in top and bottom positions)
5 Renegade Rows (Push-up + Row R Arm + Push-up + Row L arm)
FRIDAY and SATURDAY, APRIL 8th and 9th
To Be Determined...