MONDAY, APRIL 17th
A. QUALITY 12 minutes:
2-3 Ring/Bar Muscle-ups
Handstand Hold/Walk 60 sec
L-Sit Hold accumulate 60 sec
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Pull-ups
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
TUESDAY, MARCH 18th
A. In 10 minutes, complete the following 5 sets of:
Push Press
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
If the following 5 sets were successful, then...
*Set 6 - 1 rep @ 101%, new 1RM
B. 7 Rounds for Time:
7 Kettlebell Swings (70/53lbs)
14 Wall Ball (20/14lbs)
21 Ab Mat Sit-ups
WEDNESDAY, APRIL 19th
AMRAP 20 minutes, with teams of 3:
50m Sled Push (135/95lbs)
100m MB Run (30/20lbs)
200m Run
*50m Sled is one trip down and back
*100m MB Run is to end of sidewalk
*Run out on sidewalk and back on grass
*Relay style, so athletes can start on movement once athlete in front of them has completed that particulat movement
THURSDAY, APRIL 20th
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
B. 5 Rounds for Time:
2 Rope Climbs
16 Push-ups
50m Overhead Walking Lunge (45/35lbs)
FRIDAY, APRIL 21st
A. For Time, teams of 3:
100 Cal Row
75 Burpees over Bar
50 Squat Cleans (135/95lbs)
100 Toes to Bar
50 Squat Cleans
75 Burpees over Bar
100 Cal Row
SATURDAY, APRIL 22nd
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips
Rest 4 minutes, and then…
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar