Monday, April 8th
Strength
EVERY 1:30 x 6 SETS
1 Snatch Deadlift
+
2 Hang Snatches*
+
1 Snatch*
*Option for Power or Squat. Start Light and end Mod-Heavy.
(Score is Weight)
Workout
FOR TIME
27-21-15-9
Cal Row*
Hang Squat Snatches OR Hang Power Snatches (95/65)
*Alt. Cals…
22-16-12-6
(Score is Time)
Tuesday, April 9th
Strength
Bench Press
3×8*
Workout
Annie
50-40-30-20-10
Double-unders
Sit-ups
(Score is Time)
Wednesday, April 10th
Workout
EMOM x 24 MINUTES
MIN 1 – 20 DB Goblet Alt. Lunges (50/35)(35/26)
MIN 2 – 5 Deadlifts*
MIN 3 – 1:00 Max Cal Bike
MIN 4 – Rest
*Deadlift Weight Options…
(225/155)(155/105)
(275/185)(185/135)
(315/205)(205/145)
(Score is Total Cals)
Thursday, April 11th
Skill
EMOM x 5 MINUTES
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
(No Measure)
**Option for 2 DB Deficit Pike Push-Ups
+
3 DB Deficit Push-Ups
Workout
AMRAP x 15 MINUTES
2-4-6-and so on…
Strict Handstand Push-Ups
*Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set.
**Option for Up-Down Pull-Up
(Score is Rounds + Reps)
Friday, April 12th
Strength
Overhead Squat
3×8*
OR
Front Squat
3×8*
Workout
EVERY 2:00 x 5 SETS
15/12 Cal Row
3 Front Squats (205/145)(155/105)
-Rest w/ Time Remaining-
(Score is Slowest Set)
Saturday, April 13th
Workout
Filthy Fifty
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Partner Workout Option
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…
100 Box Jump (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
Sunday, April 14th
Workout
2 SETS
AMRAP x 10 MINUTES
400m Run
30 Slam Balls (Athlete Choice)
15 Push-Ups
-Rest 2:00 b/t Sets-
*Start from beginning each AMRAP.
(Score is Lowest Rounds + Reps)
Finisher
3 SETS
15-20 DB Pull-Overs*
12-15 Seated Wide Grip DB Curls
*Complete on Wall Ball or Bench.
-Rest As Needed b/t Sets-
(No Measure)
