Monday, April 18th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
Week 8 of 8
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
6 Power Snatches (135/95)|(95/65)
12 Alt. Back Rack Lunges
(Score is Time)
https://vimeo.com/698777593/d522f8e229
Tuesday, April 19th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk
(Score is Weight)
Week 8 of 8
WORKOUT
AMRAP x 13 MINUTES
40 Double Unders*
30 Wall Balls (20/14)|(14/10)
20 Toes to Bar
*Option for ‘Unbroken
(Score is Rounds + Reps)
https://vimeo.com/698777345/f017e602cb
Wednesday, April 20th
STRENGTH
4 SETS
8-12 Reps
DB Bench Press*
20 Seated Banded Rows**
*Start Moderate, build to Heavy.
**Slow and controlled reps.
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
FOR TIME
2-4-6-8-10-8-6-4-2*
Burpee Box Jump Overs (30/24)|(24/20)**
*50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way.
**Option for ‘Crawl Over’
(Score is Time)
https://vimeo.com/698777140/16e2c75175
Thursday, April 21st
WORKOUT
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)
(Score is Rounds + Reps)
https://vimeo.com/698776992/8ec53e5268
Friday, April 22nd
EXTENDED WARM-UP
EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**
*Pistol Squat Options… Narrow Stance Air Squats Lateral Box Step-Ups Pistol Box Squat
**Bar Muscle-Up Options… Hips to Bar Kip Drill Jumping BMU
(No Measure)
WORKOUT
5 SETS ON A 3:00 RUNNING CLOCK…
8 Bar Muscle-Ups
16 Alt. Pistols or 30 Air Squats
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cals)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Ups