Monday, April 4th
STRENGTH
3-3-3-3*
Back Squats
*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.
(Score is Weight)
WORKOUT
AMRAP x 17 MINUTES
7 Handstand Push-Ups*
21 Wall Balls (30/20)|(20/14)
35 Sit-Ups
400m Run
*Strict Preferred
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/693780001/ac200ccf52
Tuesday, April 5th
WORKOUT
AMRAP x 4 MINUTES
6 DB Deadlifts (50/35)|(35/20)
8 Slam Balls (30/20)|(20/10)
8 Alt. Lunges
-Rest 2:00-
AMRAP x 6 MINUTES
6 DB ‘No Push-Up’ Renegade Rows*
8 Slam Balls
10 Burpees
-Rest 2:00-
AMRAP x 8 MINUTES
6 DB Up-Downs
8 Slam Balls
12/10 Cal Row
*1 Rep = Row L / Row R
(Score is Rounds + Reps)
https://vimeo.com/693779875/601d2ef8fb
Wednesday, April 6th
STRENGTH
3 SETS*
1 Snatch Pull
+
1 Power Snatch
*All working sets should be Heavy…about 90+% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 6 of 8
WORKOUT
FOR TIME
3-6-9-12-9-6-3
Hang Power Snatch (115/75)|(75/55)
30-40-50-60-50-40-30
Double Under*
*Option for ‘Unbroken’ Double Unders
(Score is Time)
https://vimeo.com/693779738/757914c0d3
Thursday, April 7th
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(35/26)|(24/20)
MIN 2 – 15 Toes to Bar
MIN 3&4 – Max Cal Bike
MIN 5 – Rest
(Score is Total Cals)
https://vimeo.com/693779613/9624530764
Friday, April 8th
STRENGTH
3 SETS*
1 Squat Clean + Jerk
*All working sets should be Heavy…about 90+% of 1-Rep Clean and Jerk. Option to build in later sets if perfect mechanics are maintained. This is NOT a Heavy 1-Rep, under no circumstances should we get to maximal loading.
(Score is Weight)
Week 6 of 8
WORKOUT
“SALT-N-PEPA”
FOR TIME
100 Burpees to Target*
*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115)|(125/85). Option to go heavier at (185/135)|(135/95).
(Score is Time)