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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