Monday, April 1st
Skill
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs or Strict Pull-Ups
(No Measure)
Workout
EMOM x 25 MINUTES
MIN 1 – :50 Max No Push-Up Renegade Row (50/35)(35/20)*
MIN 2 – :50 Shuttle Run**
MIN 3 – :50 Max Rope Climbs
MIN 4 – :50 Shuttle Run**
MIN 5 – Rest
*1 Rep = Row (R) + Row (L).
**1 Rep = 25′ Down & Back
(Score is Total Reps of Rope Climbs)
Tuesday, April 2nd
Strength
Overhead Squat
3×10*
Front Squat
3×10*
Workout
AMRAP x 7 MINUTES
7 Power Snatches or Power Cleans (75/55)
7 Overhead Squats or Front Squats
35 Double Unders*
*Sub 70 Single Unders as needed.
(Score is Rounds + Reps)
Wednesday, April 3rd
Workout
FOR TIME
5000m Row*
*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.
(Score is Time)
Thursday, April 4th
Strength
Deadlift
5-5-5-5
Tempo Deadlift (31X1)*
Workout
3 SETS
400m Run
15 Deadlifts (185/135)(135/95)
15 Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Friday, April 5th
Strength
Bench Press
3×10*
Workout
AMRAP x 12 MINUTES*
4-6-8-and so on…
Box Jumps (30/24)(24/20)
*After every set, complete 10/8 Cal Bike
(Score is Rounds + Reps)
Saturday, April 7th
Workout
IN TEAMS OF 2…
AMRAP x 30 MINUTES
5 Wall Balls (Athlete Choice)
3 Handstand or Hand Release Push-Ups
1 Power Clean (Athlete Choice)
*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.
(Score is Rounds + Reps)
Sunday, April 8th
Workout
AMRAP x 20 MINUTES
10 Toes to Bar
20 Up-Downs
30 Walking Lunges
40 Double Unders or Crossover Singles
100m KB Suitcase Carry (Athlete Choice)*
*Switch Hands at 50m mark
(Score is Rounds + Reps)
