040422-040822

Monday (April 4th)

Strength:

Clean Find a 1RM for the day

Compete:

For Time:

40 Slam Balls

30 Cal Row

20 Burpee Box Jump Overs @24/20”

10 Power Cleans @185/125lbs

Train:

For Time:

30 Slam Balls

20 Cal Row

15 Burpee Box Jump Overs

10 Power Cleans @135/95lbs

Tuesday (April 5th)

Strength:

Back Squat

1 x 20 Reps

*Try to add 5lbs to last week if you feel good.

Compete:

Every 5:00 x3 Rounds:

40ft Front rack Walking Lunges @50/35lbs

20 TTB

20 Wall Balls @20/14lbs

Train:

Every 5:00 x3 Rounds:

40ft FR Walking Lunges @35/20lbs

15 Knees To Elbow

15 Wall Balls

Wednesday (April 6th)

Strength:

Bench Press

5x5 Reps @70% of 1RM

*Perform 5 Strict Pull Ups after each set

Compete:

Every 2:00 x8 Rounds:

40 DUs

6 Deadlifts @255/155lbs

Train:

Every 2:00 x8 Rounds:

50 Single Unders

6 Deadlifts @155/105lbs

Thursday (April 7th)

Strength:

Power Snatches

5x4 Reps @75% of 1RM power snatch

Compete:

15:00 EMOM

1) 15 OH Squat @95/65lbs

2) 10 Burpees

3) 5 Muscle Ups

Train:

15:00 EMOM

1) 10 OH Squats @75/45

2) 8 Burpees

3) 10 Pull Ups

Friday (April 8th)

Compete:

4 Rounds For Time:

200m Run

20/16 Cal Bike

200m Run

20 Sit Ups

200m Run

20 Goblet Squats @53/35lbs

*26:00 Time Cap

Train:

4 Rounds For Time:

200m Run

15/11 Cal Bike

200m Run

15 Sit Ups

200m Run

15 Goblet Squats @35/20lbs

Cash Out (only if time allows)

3 Sets for quality:

10 Barbell Roll Outs

10 Bent over rows

30 Tricep Extension