WEEK of WORKOUT’s 4.4.22 - 4.9.22

MONDAY, APRIL 4th

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

3 Power Snatch x 3 sets @70% of 1RM Snatch

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

B.. 15 min AMRAP

3-6-9-12-15….

Deadlifts (225/155)

Run 100m-150m-200m-250m-300m

Scaling Option 1/ Masters RX:

3-6-9-12-15...

Deadlifts (185/125lbs)

Run 100m-150m-200m-250m-300m

Scaling Option 2:

3-6-9-12-15...

KB Deadlift (26/18lbs)

Bike ERG 100m-200m-300m...

TUESDAY, APRIL 5th

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

3 Cleans x 3 sets @65-75% of 1RM Clean

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

B. 4 Sets of...

AMRAP 3 Minutes

15 Pull-Ups

15 Box Jump Overs (24"/20")

The remainder of time, complete max effort Handstand Walk (m

- rest 1 minute between sets -

RX+ Option: 15 C2B Pull-ups (1-2 set limit)

Scaling Option 1/ Masters RX:

4 Sets

AMRAP 3 Minutes

12 Pull-Ups

12 Box Jump Overs (20”/16”)

The Remainder of time complete max effort HS Hold)

-Rest 1 minute between sets-

Scaling Option 2:

4 Sets

AMRAP 3 Minutes

15 Ring Rows

15 Box Step Up and Overs (24”/20”)

The Remainder of time complete max Distance Bear Crawls

-Rest 1 minute between sets-

WEDNESDAY, APRIL 6th

A. 3 sets for TIme:

100 Double Under

25 GHDs

15 Kettlebell Swings (70/53)

- Complete a set every 6 minutes-

Target Time: 3.5-4.5 minutes

Time Cap: 5 minutes

Scaling Option 1/ Masters RX:

3 sets

50 Double Under (200 SU)

15 GHD’s Half Rom

15 Kettlebell Swings (53/35)

Complete a set every 6 minutes

Scaling Option 2:

3 sets for TIme:

100 Single Unders

25 Sit Ups

15 Russian Kettlebell Swings (light)

Complete a set every 6 minutes

B. 3 Sets for Quality:

10 Cossack Squats (ea way, empty BB)

10 Kang Squats (empty BB)

15 Banded Glute Walks (ea way)

THURSDAY, APRIL 7th

A. 5 Rounds for TIme:

300/250m Row

20 Pushups

6 Front Squats (185/125)

Target TIme: 16-18min

Time Cap: 22min

Scaling Option 1/ Masters RX:

5 Rounds

250/225m Row

15 Push ups

6 Front Squats (155/105)

Scaling Option 2:

5 Rounds

200/175m Row

20 Bar Push ups

10 Goblet Squats (moderate)

B. 3 Sets for Quality:

5 Slow Rev Pike Ups off Rower

10 Steady Russian Twists per side

20 Hollow Flutter Kicks

FRIDAY, APRIL 8th

A. 100 Synchro Toes-to-bar

*Every time one person breaks, each partner performs a 50ft Dumbbell Overhead Walking Lunge (50/35) [alternate arms each round]

Time Cap: 18 minutes

Scaling Option 1/ Masters RX:

Accumulate 70 reps T2B or K2C

B. In 15 minutes, complete the following sets...

3-3-3 @ 70% with 3 sec pause in catch, then...

2-2-2 @ 80% with 2 sec pause in catch

SATURDAY, APRIL 9th

A. Teams of 2

5 sets

12/10 Calorie Echo Bike

8/6 Rope Climbs (split) (OR 20 Burpee Pull-Ups)

12/10 Calorie Echo Bike

-Rest 1:1 between sets-

Individual Option:

5 sets

12/10 Calorie Echo Bike

4/3 Rope Climbs (OR 12 Burpee Pull-Ups)

12/10 Calorie Echo Bike

-Rest 1:1 between sets-