040422-040822
Monday (April 4th)
Strength:
Clean Find a 1RM for the day
Compete:
For Time:
40 Slam Balls
30 Cal Row
20 Burpee Box Jump Overs @24/20”
10 Power Cleans @185/125lbs
Train:
For Time:
30 Slam Balls
20 Cal Row
15 Burpee Box Jump Overs
10 Power Cleans @135/95lbs
Tuesday (April 5th)
Strength:
Back Squat
1 x 20 Reps
*Try to add 5lbs to last week if you feel good.
Compete:
Every 5:00 x3 Rounds:
40ft Front rack Walking Lunges @50/35lbs
20 TTB
20 Wall Balls @20/14lbs
Train:
Every 5:00 x3 Rounds:
40ft FR Walking Lunges @35/20lbs
15 Knees To Elbow
15 Wall Balls
Wednesday (April 6th)
Strength:
Bench Press
5x5 Reps @70% of 1RM
*Perform 5 Strict Pull Ups after each set
Compete:
Every 2:00 x8 Rounds:
40 DUs
6 Deadlifts @255/155lbs
Train:
Every 2:00 x8 Rounds:
50 Single Unders
6 Deadlifts @155/105lbs
Thursday (April 7th)
Strength:
Power Snatches
5x4 Reps @75% of 1RM power snatch
Compete:
15:00 EMOM
1) 15 OH Squat @95/65lbs
2) 10 Burpees
3) 5 Muscle Ups
Train:
15:00 EMOM
1) 10 OH Squats @75/45
2) 8 Burpees
3) 10 Pull Ups
Friday (April 8th)
Compete:
4 Rounds For Time:
200m Run
20/16 Cal Bike
200m Run
20 Sit Ups
200m Run
20 Goblet Squats @53/35lbs
*26:00 Time Cap
Train:
4 Rounds For Time:
200m Run
15/11 Cal Bike
200m Run
15 Sit Ups
200m Run
15 Goblet Squats @35/20lbs
Cash Out (only if time allows)
3 Sets for quality:
10 Barbell Roll Outs
10 Bent over rows
30 Tricep Extension
