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April 25-May 1

Updated: Apr 26, 2022

Monday

A. back Squatx5.3.1.5.3.1@75% first 3 sets, 80% last 3 sets


10 sets

10 cal Bike

5 high level gymnastics( muscle up, ctb, push up, whatever is tough for you)

rest 30 after each round


10 min amrap

20 t2b

10 burpees

5 heavy power clean


Tuesday

A. Hang Clean+Front Squat

OR

Hang Snatch+OHS

EMOM 10-build each set


60 Cal Ski

60 Pull ups

60 Hang Power Clean or Snatch@SUPER LIGHT (95/65, 75/55 suggested)

*break up as desired


5 sets of 10 GHD Reverse Hypers


Wednesday

5 rounds

5 Deadlifts@heavy

5 Bench Press@medium

75 DU or 100 singles


3 sets

10 KB Deadlifts

10 KB Snatch

Rest 1 min between sets


10 min AMRAP

1-2-3-4

Power Snatch or Power Clean@heavier

50 FT Bear Crawl or HSwalk

1-2-3-4

Rope Climb or Strict Pull ups


Cash Out

3 sets

1-2 min plank

5 Barbell Rollouts


Thursday

Every 10 minx4 sets

1000m Bike

20 Box Jumps

5 sandy bag 2 shoulder

20 air squats

500m Row


Friday

A. Power Clean+Push Jerk+Hang Clean+Split Jerk

EMOM 10-build each set


B. Front Squatx3x4@75x2, 80x2


20 min AMRAP

12 Thrusters

10 HSPU or push up

8 Cal Ski

6 BBJO


Saturday

Run 200 Together

20 T2B

20 Deadlift

30 Wall Ball

Run 200 Together

20 Pull Ups

30 KBS

20 oh weighted lunges


Sunday

5 sets

1 min Bike

1 min Left Side Plank

1 min walking lunges

1 min right side plank

1 min row

1 min Run






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