041122-041522

Monday (April 11th)

Strength:

5 Sets:

1 Power Clean

1 Hang Squat Clean

1 Jerk

@75% of 1RM

*Hold onto the bar for the Power Clean and Hang Squat Clean.

Each week this month we will do a “Girl Benchmark” Workout, so girl benchmarks will be our movement of the month, we will not re-test them at the end of the month so compare your scores to old scores for those benchmarks or if it’s your first time doing them take note for future reference.

“Barb”

3 Rounds:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

Rest 3:00 between Rounds

Tuesday (April 12th)

Compete:

15:00 EMOM

1) 15/12 Cal Bike

2) 12 Strict Pull Ups

3) 10 DB Bench Press @50/35lbs

Train:

15:00 EMOM

1) 12/9 Cal Bike

2) 12 Inverted Rows

3) 10 DB Bench Press 35/20lbs

Skill:

3 Rounds For Quality:

10 Barbell Rollouts

20 Alternating DB Hammer Curls

Wednesday (April 13th)

Strength:

Back Squat

1x20 Reps @60% of 1RM

*Try to add 5-10lbs from last week!

Compete:

5 Rounds For Time:

10 Deadlifts @315/205lbs

15 Push Ups

20 TTB

Rest 1:00

Train:

5 Rounds For Time:

10 Deadlifts @225/155lbs

10 Push Ups

15 Knew to Elbow

Rest 1:00

Thursday (April 14th)

Skill:

2:00 AMRAP

DUs

Compete:

8:00 AMRAP

400m Run

14 DB Hang Clean & Jerks

14 Box Jumps

14 Lunges

6:00 AMRAP

300m Run

14 DB Hang Clean & Jerks

14 Box Jumps

14 Lunges

4:00 AMRAP

200m Run

14 DB Hang Clean & Jerks

14 Box Jumps

14 Lunges

Rest 2:00 between sets

Train:

8:00 AMRAP

300m Run

10 DB Hang Clean & Jerks

10 Box Jumps

10 Lunges

6:00 AMRAP

200m Run

10 DB Hang Clean & Jerks

10 Box Jumps

10 Lunges

4:00 AMRAP

100m Run

10 DB Hang Clean & Jerks

10 Box Jumps

10 Lunges

Rest 2:00 between sets

Friday (April 15th)

Strength:

Push Jerks

4x5 Reps @68% of 1RM

Compete/Train:

7 Rounds For Time:

10 Bar Facing Burpees

3 Power Cleans @78% of 1RM power clean

*Rest 1:00 after each round or alternate rounds with a partner