WEEKLY PROGRAM

April 16, Monday

Warm up

2 Sets
1 Min on a Machine
10 Strict Press while holding a low lunge (5 each arm, use barbell)
10 Inverted Rows

Conditioning

5 Rounds for time
5 Parallette HSPU
50 Double Unders
5 Muscle Ups

@ 15:00 mark

5 Rounds for time
5 Parallette HSPU
5 Muscle Ups

April 17, Tuesday

Warm up

1 minutes on a machine
10 Lunge Presses (Just barbell strict press while holding a deep lunge, work on upright torso.)
10 Lateral Box Step Ups (Each leg)
20 cossack squat
30 Second Handstand

Barbell

Hang Squat Cleans (Above the knee)
1 Rep Every 0:30 seconds x 10 minutes %65 ( climbs )

Conditioning

15 Rounds for time
10/8 Assault Bike Calories
10 Wall Ball 9-6

Cap time 20 minutes

April 18, Wednesday

Warm up

3 Rounds

1 Minute On a machine
7 Double Kettlebell Snatches
20 Steps walking lunges

Conditioning

7 Rounds (New round every 4:00)
15 Calorie Row
15 Handstand Push Ups
50m Farmers Carry 75/45#
*Start a new round every 4:00

Accessory

5 Sets
15 Strict Ring Dips
1 Seated Legless Rope Climb

April 19, Thursday

Warm up

3 Sets
10 Sotts Press
15 Seconds handstand hold (freestanding)
20 Cossack Sqauts (10 each side, wide stance, squat to each side)
40 Seconds On a machine

Barbell

Snatch Work
1 High Hang Snatch (pockets position) +
1 Full Snatch (From floor) +
3 Overhead Squats
*Work up in weight each set and hit one tough set!

Conditioning

10 Rounds (Alternate in a team of 3 on the rower!)
250m Row
5 Front Squats 80-40

Cap time 20 minutes

April 20, Friday

Warm up

3 Sets
1 minute bike
20 seconds handstand hold (accumulate time freestanding)
10 Push Ups (Or clapping push ups)
5 Strict L-Pull Ups

Conditioning

With a partner for time
200 Calorie Bike
150 Calorie Row
100 Muscle Ups

Cap time 30 minutes

April 21, Saturday

Warm up

3 rounds

1 minutes on a machine
10 sotts press
20 Cossack Sqauts (10 each side, wide stance, squat to each side)
30 sec handstand hold

Barbell

Snatch Work
-Up to a heavy single for the day

Conditioning

10 Rounds
İn a team of 3.. (waterfall style)
10 Double Russian Kettlebell Swings (2×20-12)
10 Burpees
10 GHD Sit Ups

Cap time 30 minutes

April 22, Sunday

Rest day …

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