WEEK of WORKOUT’s 4.11.22 - 4.16.22

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