April 18-24
Monday
A. HIGH HANG SQUAT SNATCH + HANG SQUAT SNATCH + SNATCH
6 sets: @50% of 1 rep max snatch Rest 90 seconds between sets
B. BACK SQUAT
5x4 All Sets @70-75% of 1 rep max back squat
Rest 4-5 minutes between sets
4 rounds
200M Run
8 Pull ups-CTB if possible
10 Burpees
12 Thrusters@95/65
Rest 2 min after each round
Tuesday
A. EMOM 10
Minute one-5 Strict HSPU or 10-15 push ups (pick a number that is not near a max but challenging)
Minute two-12 Overhead tricep Extensions
17 Minute AMRAP:
50 Foot Handstand Walk or Bear Crawl
100 Foot Sandbag Carry
5 HSPU or Heavy DB Strict Press
10 Sandbag Deadlifts
CASH OUT
4 Rounds:
15/10 Calorie Assault Bike
15 Arnold Press-LIGHT
15 Front Raise-LIGHT
Rest 2 minutes between sets
Wednesday
1-2-3-4-5-6-7-8-9-10
Bench Press
Deadlift
11 minute AMRAP:
5 Power Snatch
7 Box Jump Overs
9 Toes to Bar
5 Sets:
30 second Star Plank per Side
30 second Plank March
Rest as needed throughout
Thursday
5 Rounds:
30/21 Calorie Ski Erg
200 Meter Run
25 Minutes @ Easy Pace:
12/9 Calorie Ski Erg
12 Reverse Lunges
12 Opposite Shoulder Taps in FLR
20 second Reverse Plank
15 Russian Kettlebell Swings
20 second Back to Wall Handstand Hold
Friday
A. CLEAN DEADLIFT + HANG CLEAN + TOUCH AND GO CLEAN
6 Sets 1+1+1 All Sets @65-70% of 1 rep max clean
Rest 60-90 seconds between sets
B. BOTTOMS UP FRONT SQUAT
2x5 3x3 Start @65% of 1 rep max front squat and build slightly per set
Rest 3-4 minutes between sets
3 Rounds For Time:
100 Foot DB Lunge
3 Rope Climbs
20/15 Calorie Row
CASH OUT:
3-5 Sets: 10 Ring Rows
15 Reverse Fly @Light Weight
15 Reverse Grip Bicep Curl @Light Weight
Rest 2 minutes between sets
Saturday
Teams of 2
Run 800 M
20 Bar Facing Burpees
20 Power Clean
20 Pull Ups
20 Squat Clean Thrusters
Up and back sled pushx4
rounds TBD