Monday, April 10th
STRENGTH
3×2*
Tempo Strict Press (11X1)
*Keep weight Heavy+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 5 Tempo
WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES
1 Burpee Ring Muscle-Up*
10 Wall Balls (30/20)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on.
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 12 MINUTES
1 Burpee Pull-Ups*
10 Wall Balls (20/14)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpee Pull-Ups, R2= 2 Burpee Pull-Up, and so on.
(Score is Rounds + Reps)
Tuesday, April 11th
STRENGTH
3×2*
Tempo Deadlift (11X1)
*Keep weight Heavy+ across all sets.
Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 5 Tempo
WORKOUT (PERFORMANCE)
EMOM x 14 MINUTES
MIN 1 – 8 Toes to Bar + 8 Deadlifts (155/105)
MIN 2 – :50 Max Cal Row
(Score is Total Cals)
WORKOUT (FITNESS)
EMOM x 14 MINUTES
MIN 1 – 6 Toes to Something* + 6 Deadlifts (115/75)
MIN 2 – :50 Max Cal Row
*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score is Total Cals)
Wednesday, April 12th
STRENGTH (PERFORMANCE)
EVERY 3:00 x 4 SETS
3-5 Tempo Handstand Push-Ups (30X1)
:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod)
EZ Cardio w/ Time Remaining…
-No Additional Rest b/t Sets-
(No Measure)
Week 4 of 9 Strict Gymnastics
STRENGTH (FITNESS)
EVERY 3:00 x 4 SETS
3-5 Tempo Pike Push-Ups (30X1)
:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod-Light)
EZ Cardio w/ Time Remaining…
-No Additional Rest b/t Sets-
(No Measure)
Week 4 of 9 Strict Gymnastics
WORKOUT (PERFORMANCE)
FOR TIME
75/60 Cal Bike
-Into-
10 ROUNDS
6 Handstand Push-Ups
30 Double Unders
-Into-
75/60 Cal Bike
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
60/45 Cal Bike
-Into-
10 ROUNDS
6 DB Push Press (Athlete Choice, Mod)
45 Single Unders*
-Into-
60/45 Cal Bike
*Option for :30 Double Under Practice
(Score is Time)
Thursday, April 13th
STRENGTH (ALL)
3×2*
Tempo Back Squat (11X1)
*Keep weight Heavy+ across all sets.
Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 5 Tempo
WORKOUT (PERFORMANCE)
4 SETS*
AMRAP x 3 MINUTES
1-2-3-and so on…
Front Squats (135/95)
2-4-6-and so on…
Up-Down Over Bar
-Rest 1:30 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
WORKOUT (FITNESS)
4 SETS*
AMRAP x 3 MINUTES
1-2-3-and so on…
Front Squats (95/65)
2-4-6-and so on…
Up-Down
-Rest 1:30 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
Friday, April 14th
WORKOUT
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65) (65/45)
(Score is Rounds + Reps)
