Monday, April 11th
STRENGTH
3×3*
Split Jerk
-Rest as Needed b/t Sets-
*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect.
(Score is Weight)
Week 7 of 8
WORKOUT
AMRAP x 15 MINUTES
21/16 Cal Bike
7 Shoulder to Overhead (135/95)|(95/65)
3 Wall Walks
(Score is Time)
https://vimeo.com/695913037/24e00768ec
Tuesday, April 12th
WORKOUT
EMOM x 21 MINUTES
MIN 1 – 5 TNG Deadlifts (AHAP)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
(Score is Total Reps)
https://vimeo.com/695912916/5625dc3a8e
Wednesday, April 13th
STRENGTH
3×3*
Squat Snatch
-Rest as Needed b/t Sets-
*All working sets should be Light…about 70-75% of 1-Rep Snatch. This is Deload week, keep mechanics perfect.
(Score is Weight)
Week 7 of 8
WORKOUT
EVERY 3:30 x 4 SETS
500/400m Row
10 Hang Squat Snatch (95/65)|(65/45)*
-Rest Remaining Time-
*Option for heavier weight at (115/75)|(75/55)
(Score is Slowest Set)
https://vimeo.com/695912765/c5ea8ca1df
Thursday, April 14th
WORKOUT
3-4 SETS FOR QUALITY
10-12 Strict Ring Dips or Bar Dips
20 Wtd. Sit-Ups (Athlete Choice)
12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups
1:00 Plank
-Rest 1:30 b/t Sets-
(No Measure)
OPTIONAL FINISHER
FOR TIME
28-22-16-10
Alt. Slam Ball Lunges
Slam Balls
(Score is Time)
https://vimeo.com/695912643/6e2c222d91
Friday, April 15th
STRENGTH
3×3*
Squat Clean
*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect.
(Score is Weight)
Week 7 of 8
WORKOUT
“CLOUDKICKER”
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)|(75/55)
400m Run
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press
(Score is Time)
