MONDAY, APRIL 9th
A. 15:00-23:00
Every 90 seconds, for 8 minutes (6 sets):
Front Squat x 2 reps @ 80-85%
B. 28:00-48:00
Six sets of:
30 Double Unders/ 60 SU
10 Thrusters (135/95 lbs)
10 Bar Facing Burpees
rest 60 seconds
Goal Time: 1.5-2.5min per round
Scale to: 15 DU/7/7, 30 SU/5/5 reps
C. 50:00-60:00
Two- three sets of:
Side Plank x 45 seconds each side
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
TUESDAY, APRIL 10th
A. 15:00-30:00
4 Rounds, On The 4:00:
18/14 Calorie Bike
14 DB Hang Clean and Jerk (50/35lbs) * 7 ea arm
10 x Shuttle Sprints (10m)
Goal Time: ~ 2min per interval, 3min max
Scale to: 10/10/ 5 shuttle runs
B. 35:00-55:00
Three sets, not for time, of:
18' Rope Climbs x 1-3 reps
Strict Handstand Push Ups x 8-10 reps
C. Spend time rolling Lats with SuperNova Ball
WEDNESDAY, APRIL 11th
A. 15:00-30:00
Every minute, on the minute, for 5 minutes:
Power Snatch x 1 rep @ 80% of 1-RM Snatch
Immediately followed by…
Every minute on the minute, for 4 minutes (4 sets):
Snatch x 1 rep
*Sets 1-2 – 80% of 1-RM Snatch
*Sets 3-4 – 85% of 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight 3x, end your snatch session.)
B. 35:00-47:00
Four rounds for time of
6 Power Snatch (155/105lbs)
12 Box Jump Overs
15 Push-ups
Goal Time: 6-12 minutes
C. 50:00-60:00
Two to Three Sets of:
Palloff Press x 10 reps @ 2020
Straight Leg Toe Touch Sit-up x 20 reps
Banded Pull Aparts x 20 reps
THURSDAY, APRIL 12th
A. 15:00-50:00
Complete as many rounds and reps as possible in 35 minutes of:
500 Meter Row
50ft Sled Push (225/135lbs)
400 Meter Run
6 DB Cleans (150/100lbs)
30/20 Calorie Assault Bike
* 1 Pegboard Climb
B. Spend Time with Coach stretching hips, hamstrings, and calves
FRIDAY, APRIL 13th
A. 15:00-30:00
In 15 minutes, complete 10 sets at your own pace:
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B. 35:00-47:00
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Goal Time: 6-12 minutes
C. 50:00-60:00
Pec Pocket x 2min ea side - Scorpion stretch and/or Supernova Ball
SATURDAY, APRIL 14th
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses