04/25/22-04/29/22


Monday (April 25th)

Skill:

10:00

Gymnastic Skill


Compete:

3 Rounds For Time:

20 OH Squats @95/65lbs

20 Sit Ups

10 Muscle Ups

*20:00 Time Cap

Train:

3 Rounds For Time:

20 OH squats 65/45lbs

20 Sit Ups

15 Pulls Ups


Tuesday (April 26th)

Compete:

For Time:

300m Run

5-10-15-20-25

Box Jumps

Deadlifts @225/155lbs


Train:

For Time:

200m Run

5-10-15-20-25

Box Jumps

Deadlifts @155/105lbs


Skill:

3 Rounds For Quality:

10 Barbell Rollouts

15 Hollow Rocks

40 Superman’s


Wednesday (April 27th)

Strength:

Back Squat

4x6 Reps @70%


Compete:

21:00 EMOM

1) 15 Wall Balls @20/14lbs

2) 15/12 Cal Row

3) 5 Parallette HSPUs

Train:

21:00 EMOM

1) 10 Wall Balls

2) 12/9 Cal Row

3) 8 Strict Press

Thursday (April 28th)


Strength:

Push Press:

3-3-3-3-3

Compete:

5 Rounds For Time W/ Partner:

14 DB Bench Press @50/35lbs

14 Clean and Jerks @185/125lbs

14 Strict Pulls

Train:

5 Rounds For Time W/ Partner:

14 DB Bench Press @35/20lbs

14 Clean and Jerks @115/85lbs

14 Ring Rows


Friday (April 29th)

Strength:

Squat Snatch

2-2-2

@65/70/75%

2-2-2

@70/75/80%

*Two waves, going up in weight, rest 0:90 between sets.

“Isabel”

30 Power Snatches @135/95lbs

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