MONDAY, APRIL 2nd
A. 15:00-25:00
In 10 minutes, complete the following sets, working every 90 seconds...
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-7 – 1 rep @ 90%
B. 30:00-54:00
Every 8 Minutes, for 24 Minutes (3 sets) of:
5 Power Cleans (185/125 lbs)
10 Front Squats (185/125 lbs)
15 Deadlifts (185/125 lbs)
15 Chest-to-Bar Pull-Ups
10 Cal Assault Bike
5 Burpees
Goal Time: 4-6 minutes per interval
Scale to: 3/6/9/9/6/3 reps or by 2's
TUESDAY, APRIL 3rd
A. 10:00-22:00
In 12 minutes, complete 3 sets each of:
Station 1 – 2-4 Ring Muscle-Ups OR 4-6 Strict Pull-ups
Station 2 – 50 Foot Handstand Walk
Wall Walks x 3-5 reps OR Handstand Marching x 30 reps (15 ea way)
Station 3 – Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B. 30:00-55:00
Five rounds for time of:
400 Meter Run
15 GHD Sit-ups/ Weighted Sit-ups
9 Push Press (135/95lbs)
3 Bar Muscle-Ups/ 9 Inverted Ring Rows
Goal Time: 18-25 minutes
Scale runs to 200-300m
WEDNESDAY, APRIL 4th
A. 15:00-27:00
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-6 – 2 reps @ 90-94%
B. 32:00-42:00
For time:
40 Wall Ball Shots (20/14 lbs)
20 Alternating (Back Racked) Reverse Lunges (115/75lbs)
30 Wall Ball Shots
15 Alternating Reverse Lunges
20 Wall Ball Shots
10 Alternating Reverse Lunges
Goal Time: 6-10 minutes
Scale to: 25/15, 15/10, 10/5 reps
C. 47:00-60:00
Two to three sets of:
Weighted Prone Planks x 30 seconds
100 Foot (down n back) Suitcase Carry (each arm)
Pigeon Pose 1 minute ea side
THURSDAY, APRIL 5th
A. 15:00-27:00
Every 2 minutes, for 12 minutes (6 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Russian Kettlebell Swings (32/24 kg)
Rounds Goal: 5-7
Scale to: 40 SU/ 5 Pike Pushups/ 10 Russian KBS
C. 50:00-60:00
Lax Ball 1st Rib Horizontal into Rig 2min ea side
Banded Pull Aparts x 20 reps
Banded Lat Distraction 2min ea side
Banded Pull Aparts x 20 reps
FRIDAY, APRIL 6th
A. 15:00-45:00
In teams of two, alternating each movement, complete ten rounds for time of:
200 Meter Run
20 Air Squats
10 Burpee Box Jump Overs (24/20")
(Partner A runs 200 meters; Partner B performs 20 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 200 meters; etc…)
Goal Time: 30 minutes
Scale to: 100m/ 10 AS/ 5 BBStepOvers
B. 50:00-60:00
Two sets of:
GHD Hip Extensions x 15
Hollow Rocks x 30
Side Plank x 45 ea side
SATURDAY, APRIL 7th
For time:
800 Meter Run
75 Wall Ball Shots (20/14 lbs)
50 Kettlebell Swings (32/24 kg)
50 Toes-to-Bar
50 Dumbbell Shoulder to Overhead (50/35 lbs)
75 Double KB Deadlift (32/24kg)
800 Meter Run