041122-041522
Monday (April 11th)
Strength:
5 Sets:
1 Power Clean
1 Hang Squat Clean
1 Jerk
@75% of 1RM
*Hold onto the bar for the Power Clean and Hang Squat Clean.
Each week this month we will do a “Girl Benchmark” Workout, so girl benchmarks will be our movement of the month, we will not re-test them at the end of the month so compare your scores to old scores for those benchmarks or if it’s your first time doing them take note for future reference.
“Barb”
3 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3:00 between Rounds
Tuesday (April 12th)
Compete:
15:00 EMOM
1) 15/12 Cal Bike
2) 12 Strict Pull Ups
3) 10 DB Bench Press @50/35lbs
Train:
15:00 EMOM
1) 12/9 Cal Bike
2) 12 Inverted Rows
3) 10 DB Bench Press 35/20lbs
Skill:
3 Rounds For Quality:
10 Barbell Rollouts
20 Alternating DB Hammer Curls
Wednesday (April 13th)
Strength:
Back Squat
1x20 Reps @60% of 1RM
*Try to add 5-10lbs from last week!
Compete:
5 Rounds For Time:
10 Deadlifts @315/205lbs
15 Push Ups
20 TTB
Rest 1:00
Train:
5 Rounds For Time:
10 Deadlifts @225/155lbs
10 Push Ups
15 Knew to Elbow
Rest 1:00
Thursday (April 14th)
Skill:
2:00 AMRAP
DUs
Compete:
8:00 AMRAP
400m Run
14 DB Hang Clean & Jerks
14 Box Jumps
14 Lunges
6:00 AMRAP
300m Run
14 DB Hang Clean & Jerks
14 Box Jumps
14 Lunges
4:00 AMRAP
200m Run
14 DB Hang Clean & Jerks
14 Box Jumps
14 Lunges
Rest 2:00 between sets
Train:
8:00 AMRAP
300m Run
10 DB Hang Clean & Jerks
10 Box Jumps
10 Lunges
6:00 AMRAP
200m Run
10 DB Hang Clean & Jerks
10 Box Jumps
10 Lunges
4:00 AMRAP
100m Run
10 DB Hang Clean & Jerks
10 Box Jumps
10 Lunges
Rest 2:00 between sets
Friday (April 15th)
Strength:
Push Jerks
4x5 Reps @68% of 1RM
Compete/Train:
7 Rounds For Time:
10 Bar Facing Burpees
3 Power Cleans @78% of 1RM power clean
*Rest 1:00 after each round or alternate rounds with a partner
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