MONDAY, APRIL 8th
A. Shoulder Press 7 x 3 @85%
B. 7 Rounds For Time
5 D-Ball Over Shoulder (100/70lbs)
7 Cals Ski Erg
10 GHD Sit-ups
200m Run
Scale to: by Load, 3/5/7 reps, 100m Run
Goal Time: ~ 20min, 3min rounds
TUESDAY, APRIL 9th
A. Crossover Symmetry 7 Drills x 7 reps ea
Then, 3 Rounds of:
Plank Hold x 30sec (on tip toes, wrist over fingers, hollow body)
Wide Strict Pull-ups x 4-8 reps
B. For Time:
40/30 Calorie Row
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
40/30 Calorie Row
Scale to: by DB Load, then 25 Push-ups *Quality over Quantity*
Goal Time: ~ 15min
WEDNESDAY, APRIL 10th
A. Power Clean 7 x 3 @85%
B. Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups (9 Ring Rows, As Inverted as Possible)
6 Strict Handstand Push-Ups (12 Kipping HSPU or 6 Pike Push-ups)
12 Box Jumps (30″/24″)
Scale to: 2/4/8 reps
Rounds Goal: 8, 90sec rounds
THURSDAY, APRIL 11th
A. Front Squat 7 x 3 @85%
B. Four rounds for time of:
50 Double-Unders (100 SU)
10 Dumbbell Power Cleans (55/35 lb DBs)
20 Alternating Reverse Lunges with DBs (55/35 lbs)
Scale to: 25 DU, by Load
Goal Time: ~10min
FRIDAY, APRIL 12th
A. "EVA"
5 Rounds for Time:
800 Meter Run
30 Kettlebell Swings (53/35)
30 Pull-ups
Scale to: 400-600m/ 15-20 reps
Goal Time: Sub 50min, 7-10min rounds
SATURDAY, APRIL 13th
A. In team of 3, complete as many rounds as possible in 30 minutes of:
120/90 Calorie Bike
60 Power Snatches (95/65lbs)
15 Sled Push 200' (180/125)
15 Rope Climbs (15')