Apr. 1-7, 2019

Mon Apr 1

Back Squat

% work up to 4@80%

Front Squat

% work up to 3×5@70%

AMRAP 7

3,6,9,12…

Box Jumps (24″/20″)

Situps

Tues Apr 2

Groups of 2 OT2M x 2

Max Cal Bike

Max D-Ball Cleans (100#/80#)

Max Length Wheelbarrow

Max Burpees to Plate

200m Run (done together) + Max Double Unders

Wed Apr 3

Tempo Push Press

Up to 2RM

21-18-15

Double DB Power Snatch (50#/35#)

CTB Pullups

BB Strict Press (75#/55#)

Thurs Apr 4

Back Squat

% work up to 8@75%

Front Squat

% work up to 5@70%

4 RNFT

1L Bear Crawl

1L Reverse Bear Crawl

30s Side Plank L

30s Side Plank R

Fri Apr 5

Practice Jumping Bar Muscle Ups for 10 min

For Time:

750/700m Row

6 Rounds

6 Handstand Pushups

6 Hand Release Pushups

10 Ring Rows

Sat Apr 6

Deadlift

Ramp over 3 working sets to 5 reps @ 70-80%

AMRAP 12

5 Hang Squat Snatches (75#/55#)

20 Double Unders

10 Power Snatches (75#/55#)

20 Double Unders

Sun Apr 7

4 RFT

Row 400m

R2

Run 800m

R2

 

 

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