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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




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