041822-042222

Monday (April 18th)

Strength:

5-3-1-3-5*

Thrusters

*Start at a lightweight and build, try for your last 3 and 5 to be heavier than your first 3 and 5

"Jackie"

1000m Row

50 Thruster @45/35lbs

30 Pull-ups

Tuesday (April 19th)

Strength:

Back Squat

20 Reps @65% of 1RM

*Last week doing the twenty reps, add 5lbs from last week, or pick something you can move well for today based on feel.

Compete:

Every 3:00 x5 Rounds:

15/12 Cal Row

10 Lateral Burpees Over the Bar

5 Power Cleans @185/125lbs

Train:

Every 3:00 x5 Rounds:

12/9 Cal Row

8 Lateral Burpees Over the Bar

5 Power Clean @135/95lbs

Wednesday (April 20th)

Strength:

4 Sets:

1 Push Press + 2 Push Jerks @80% of 1RM Push Press

Compete:

5 Rounds For Time:

300m Run

15 TTB

10 SHSPUs

*20:00 Time Cap

Train:

5 Rounds For Time:

200m Run

10 Knees To Elbow

10 Double DB Strict Press

Thursday (April 21st)

Compete:

20:00 AMRAP

25/20 Cal Bike

50 DUs

2 Rope Climbs

1:00 Rest after each round

Train:

20:00 AMRAP

20/15 Cal Bike

75 Single Unders

4 Rope Pulls or 8 Strict Pull-Ups

1:00 Rest after each round

Skill:

3 Rounds For Quality:

20 DB Bicep Curls (alternating arms)

100ft HSW

Friday (April 22nd)

Strength:

Squat Snatch

3x1 Reps @85% of 1RM

Compete:

4 Rounds For Time:

18 Sit-Ups

12 Deadlifts @225/155lbs

9 Bar Muscle Ups

*Rest 1:1 between rounds

Train :

4 Rounds For Time:

15 Sit-Ups

9 Deadlifts @155/105lbs

18 Pulls- Ups