MONDAY, APRIL 25th
A. For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats
Target time: 20-22 minutes
Time cap: 30 minutes
Scaling Option 1:
400m Run
5 Rounds of Cindy
300m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
100m Run
2 Rounds of Cindy
500m Run
*1 Round of Cindy is:
5 Banded or Jumping Pullups
10 Box Pushups
15 Air Squats
Scaling Option 2:
500m Run
into
5 Rounds
5 Ring Rows
10 Box Push Ups
10 Alternating Box Step Ups
into
500m Run
B. For 7 minutes, work through the following recovery style...
:30 Hollow Hold
:30 Walking Lunges
5 McKenzie to Downward Dog
5/5 Single Leg Glute Bridges
TUESDAY, APRIL 26th
A. In 10 minutes, complete the following sets...
3x1 Squat Snatch (85-90% of Heavy Single)
3x3 Snatch Grip Deadlifts (100% of Heavy Single)
B. AMRAP 8 Minutes
8 Kettlebell Swings (70/53)
8 Box Jump Overs (24/20)
Target number of Rounds: 6-8 Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Scaling Option 1:
AMRAP 8 Minutes
8 Kettlebell Swings (53/35)
8 Box Jump Overs (20/16)
Scaling Option 2:
AMRAP 8 Minutes
8 Russian Kettlebell Swings (light)
8 Box Step Ups (20/16)
WEDNESDAY, APRIL 27th
A. In 10 minutes, complete the following sets...
3x1 Power Clean (85-90% of Heavy Single)
3x1 Front Squat (90%)
B: 7 Sets for Time: (Rest 1:1)
60 Double Unders
12 Handstand Push-Ups
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
Scaling Option 1:
7 Sets (Rest 1:1)
50 Double Unders
10 Handstand Push-Ups + Abmat
Scaling Option 2:
7 Sets (Rest 1:1)
60 Single Unders
12 Dumbbell Push Press
THURSDAY, APRIL 27th
10 Rounds for Time:
250/200m Row
50ft walking lunge
3 Sandbag Cleans (150/100)
Target time: 20-22 minutes
Time cap: 25 minutes
Scaling Option 1:
10 rounds:
200/175m Row
50ft walking lunge
3 Sandbag Cleans (100/70)
Scaling Option 2:
10 rounds:
175/150m Row
12 Box Step Ups (20/16)
8 Dumbbell Power Cleans
B. 3-4 Rounds @ moderate loads:
10 DB Bench Press
5/5 Seated Arnold Press
10 DB Snow Angel Raise
15 Bulgarian Split Squats
15 Russian Kettlebell Swing
FRIDAY, APRIL 29th
A. In 10 minutes, complete the following...
1 Snatch Push Press + 1 Snatch Drop x 5 working sets
B. For Time, 15-12-9...
Power Snatch (115/75lbs)
Bike ERG Calories
- Rest 3 minutes -
For Time...
9-6-3 Power Snatch (135/95lbs)
15-12-9 Row ERG Calories
- Rest 3 minutes -
For Time..
30-24-18 Alternating DB Snatch (50/35lbs)
15-12-9 Ski ERG Calori
SATURDAY, APRIL 30th
SEE YOU AT THE BUGG HOLLOW TRAIL RUN TODAY!
GYM CLOSED SATURDAY AND SUNDAY