Apr. 16
Deadlift
Working Set
80%x2
Speed Sets
65% 8×3 (90s rest)
Pullups
4×3 (use same band tension as last week)
3 Rounds of 2:30
Suitcase Carry L 75′ (72#/53#)
Suitcase Carry R 75′ (72#/53#)
8 Toes to bar
Hollow Hold Remaining
30s Rest following each round
Apr. 17
20-15-10
DB Row/DB Bench Press Superset
Not for time – use heavier db’s as each set progresses
2 RFT
15 Cal Row
14 Box Jumps
13 KB Swings (53#/35#)
12 Handstand Pushups
11 Burpees
10 DB Snatches (50#/35#)
Apr. 18
10 min to find challenging Turkish Getup
4 min AMRAP x 3
1st – 12 Double Unders 10 Tuck Ups 6 Lengths Bear Crawl
2nd – 24 Double Unders 10 Tuck Ups 4 Lengths Bear Crawl
3rd – 36 Double Unders 10 Tuck Ups 2 Lengths Bear Crawl
Rest 2 min between each AMRAP
Apr. 19
Overhead Squat
5×3@70% to bench
Pullups
5×9
6 min AMRAP
14 Alternating Weighted Step Ups (35#/25#)
28 Air Squats
Apr. 20
“Bottle Rocket”
For Time
25 Burpees
25 Power Cleans (135#/95#)
25 Burpees
7 Wall Balls (20#/14#) at the top of each minute
Apr. 21
EMOM 20
10 Dips
10 Tempo Ring Rows (2020)
25s Rolling Plank
11/9 Cal Bike
Rest
Apr. 22
Back Squat
5×6-8 Add load to next set if getting 8 reps. Decrease load if unable to get 6.
For Time:
100 Double Unders
50 MB Cleans (20#/14#)
100 Double Unders