MONDAY, APRIL 18th

A. In 10-12 minutes, complete the following sets...

2 Power Snatch x 3 sets @75% of 1RM Snatch

3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

B. For 12 minutes, alternate through movements on the minute:

- 18/15 Calorie Row

- 15 Front Squat (115/75lbs)

- 9 Muscle-ups

Scaling Option 1/Masters RX:

- 15/12 Calorie Row

- 12 Front Squat (95/65lbs)

- 9 Bar Muscle Ups OR 12 Chest to Bar Pull-ups

Scaling Option 2:

- 12/9 Calorie Row

- 12 Front Squat (65/35lbs)

- 12 Pull-ups (Seated Floor Assist) + 12 Kip Swings

TUESDAY, APRIL 19th

A. In 10-12 minutes, complete the following sets...

2 Cleans x 3 sets @80% of 1RM Clean

3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean

B. 2 Rounds for Time:

15 Clean and Jerk (135/95lbs)

30 Bar Facing Burpee

Target Time: 8-10 minutes

Time Cap: 12 minutes

Scaling Option 1/ Masters RX:

15 Clean and Jerk (115/75lbs)

20 Bar Facing Burpee

Scaling Option 2

15 Clean and Jerk (65/35lbs)

15 Burpee

WEDNESDAY, APRIL 20th

A. 5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65lbs)

5-4-3-2-1 Rope Climbs

Target Time: 20 minutes

Time Cap: 25 minutes

Scaling Option 1:

300m Run

12 Overhead Squats (75/55lbs)

2 Rope Climbs

Scaling Option 2:

200m Run

10 Overhead Squats (25/15lbs)

2 Rope Climb Progressions

B. Cooldown on Bike 5 minutes

Lacrosse ball arches/calves 5minutes

Lacrosse ball lats/ shoulders 5minutes

THURSDAY, APRIL 21st

A. 5 Rounds for Time, every 5 minutes…

9/6 Echo Bike Cals

12 Toes to Bar

18 Wall Ball (20/14lbs)

24 Overhead Plate Walking Lunge (45/35lbs)

Target Time: 2-3 minutes

Time Cap: stick to 3min or less rounds

Scaling Option 1:

9/6 Echo Bike Cals

12 Knees to Chest

15 Wall Ball (20/14lbs)

18 Overhead Plate Walking Lunge (35/25lbs)

Scaling Option 2:

9/6 Echo Bike Cals

12 Ab Mat Sit ups

12 Wall Ball (10/6lbs)

12 Reverse Lunge

B. AMRAP 10minutes, steady pace recovery…

Jog 200m

10 Sit-ups (GHD’s are option)

10 Supermans

10 Bent Over Row (moderate load, with pause at sternum)

FRIDAY, APRIL 22nd

A. In 10 minutes, complete 4-5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk x 5

B. 3 Rounds for Time:

800m Run

10 Back Squats (BW, from floor)

10 Bar Dips

Target Time: 15-18 minutes

Time Cap: 20 minutes

Scaling Option 1:

500m Run

10 Back Squats (3/4 BW)

10 Jumping/ Assisted Bar Dips

Scaling Option 2:

400m Run/Walk

10 Back Squats (empty BB)

15 Bench Dips

SATURDAY, APRIL 23rd

For Time:

100 Burpee Box Jump Overs (24/20")

Target Time: Finish…

Benchmark Testing!

Scale to: 75 reps or 50 reps, plus appropriate box height