WEEK of WORKOUT's 4.25.22 - 4.30.22

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

Metcon (3 Rounds for time)

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