042621-043021
Monday 042621
STRENGTH
4 Rounds For Quality:
6 Strict Press @60% of 1RM
6 Weighted Strict Pull-Ups
*Rest as needed bt sets
WORKOUT
4 Rounds For Time:
800m Run
10 Bench Press @1xBW/0.75xBW
*35:00 time cap
Tuesday 042721
STRENGTH
Hang Squat Clean
3x3 @80% of 1RM
*All sets at the same weight
**Rest as needed bt sets
WORKOUT
21:00 EMOM
Min 1: 15/12 Cal Bike
Min 2: 7 Burpee Pull-Ups
Min 3: 5 Hang Squat Clean @135/95lbs
Wednesday 042821
WORKOUT
10 Rounds For Time:
8 Double Dumbbell Hang Clean and Jerks
8 Toe to Bar
20 Double Unders
Thursday 042921
STRENGTH
Deadlift
3x2 Reps @70%
*Do each rep with a 4/5 second descent.
**Rest as needed bt sets.
WORKOUT
For Time:
24/21 Cal Bike
21-15-9
Deadlifts @225/155lbs
HSPUs
*24/21 Bike Cals before each set of deadlifts so bike deadlift hspu then bike again ecc
Friday 043021
SKILL
3 Rounds For Quality:
5 Tempo Goblet Squats
10 Box Step Ups
5 Kipping C2B Pull Ups
WORKOUT
4 Rounds For Time:
400m Run
8 Muscle Ups
32 Air Squats
*25:00 Time Cap
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