Monday, April 19th
STRENGTH
4 SETS
12/12 DB Suitcase Bulgarian Split Squats*
*All performed at Moderate weight
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
15 Wall Balls (20/14)|(14/10)
10 Hang Power Clean (115/75)|(75/55)
5/5 Front Rack Lunge*
*Perform all 5 reps on the Left side then 5 reps on the Right side
(Score is Rounds + Reps)
Tuesday, April 20th
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups
*Focus on Hips to Bar
(No Measure)
WORKOUT
FOR TIME 72/58 Cal Bike*
48 Toes to Bar
24 Renegade Row (50/35)|(35/20)
12 Burpee Bar Muscle-Ups
*7:00 max time to accomplish
(Score is Time)
BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Chest to Bar Pull-Up
Wednesday, April 21st
BENCHMARK
WORKOUT
“AVA”
AMRAP x 20:53
MINUTES 400m Run
21 Ground to Overhead (95/65)|(65/45)
(Score is Rounds + Reps)
FINISHER
3 SETS FOR QUALITY
20 Empty Barbell Curls
20 Supinated Bent Over Rows
-Rest 1:30 b/t Sets-
(No Measure)
Thursday, April 22nd
WORKOUT
3 SETS FOR QUALITY
AMRAP x 6 MINUTES
10 DB Floor Press (50/35)|(35/20)
8 Strict Pull-Ups
6 Sumo Deadlifts
(Athlete Choice, Heavy)
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
FINISHER
FOR TIME
100 Single DB Glute Bridges*
*DB rests on the hips. (Score is Time)
Friday, April 23rd
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 – :45 Row-Bike-Run (EZ)
MIN 2 – Handstand Option*
*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups Option 3: :30 HS Hold
**Pike Walk = feet on box, walk hands all the way around one way, then back.
(No Measure)
WORKOUT
FOR TIME
100 Double Unders
Immediately Into…
25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups
Immediately Into…
100 Double Unders
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
