MONDAY, APRIL 11th
A. In 10-12 minutes, complete…
3 x 2 Snatch @80% 1RM
Then,
3x3 Snatch Grip Deadlifts @ 95% 1RM
B. For Time:
1000 Row
75 Power Snatch (75/55lbs)
50 Toes to Bar
Target Time: 10-12 minutes
Time Cap: 14 minutes
Scaling Option 1:
800m Row
60 Power Snatch (65/45lbs)
35 Toes to Bar
Scaling Option 2:
600m Row
40 Power Snatch (35/15lbs) * Or DB’s
20 Knees to Chest
TUESDAY, APRIL 12th
A. In 10-12 minutes, complete…
3 x 3 Power Clean @ 80% 1RM
Then…
3 x 2 Front Squat @ 85% 1RM
B. Every 4 minutes for 4 Rounds…
15/12 Cal Ski
9 Deadlift (155/105lbs)
6 Hang Power Clean
3 Push Jerk
*RX+ : Build in Load each round if you can complete unbroken
Target Time: Less than 2 minutes
Time Cap: 2.5 per round
Scaling Option 1/ Masters RX:
12/9 Cal Ski
9 Deadlift (115/75lbs)
6 Hang Power Clean
3 Push Jerk
Scaling Option 2:
9/6 Cal Ski
6 Deadlift (65/35lbs) * Use KB
4 HPC
2 Push Press
WEDNESDAY, APRIL 13th
A. AMRAP 30 minutes:
2 Rounds Strict "Cindy"
( 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats)
Run 400m
Target: 7+ Rounds
Scaling Option 1:
2 Rounds Cindy with 3-6-9 Reps
300m Run
Scaling Option 2:
1 Round Cindy
200m Run/Walk
B. 3 Sets:
Glute Bridge Hold (off bench) x 40sec
OH DB Reverse Lunge x 8 per side
DeadBug x 60sec
THURSDAY, APRIL 14th
A. Every 7 minutes for 4 Rounds:
3 Wall Walks
6 Sandbag Over Shoulder (150/100lb)
9 Box Jump (30/24")
15/12 Cal Standing Bike Erg
1 Lap Farmer’s Carry (70/53’s- out back garage door and in front garage door)
Target Time: 4-5 minutes
Scaling Option 1/Masters RX:
2 Wall Walks
6 Sandbag Over Shoulder (100/70lbs)
9 Box Jump (24/20")
12/9 Cal Standing Bike Erg
1 lap Farmers Carry (53/35’s)
Scaling Option 2:
2 Scaled Wall Walks or 30sec Plank
6 SB Over Shoulder (50/30lbs)
9 Box Step (16/12")
9/6 Standing Bike Erg
1 Lap FC (26/18’s)
B. In 10-12 minutes, build up to a moderate load complex of…
2 Snatch Push Press + 1 Snatch Balance
*moderate load means you could hold weight stable for 3-5 seconds before finishing rep
FRIDAY, APRIL 15th
PASSION WOD
For Time:
100 Double Unders (300 SU)
800m Barbell Carry (95/65lbs)
100 Burpees
https://faithrxd.org/faithworkout/passion-wod-2019/
Scaling Option 1:
50 DU
400m Barbell Carry (65/45lbs)
50 Burpees
SATURDAY, APRIL 16th
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wallballs (20/14#)
Rest 1 Minute Between Round