WEEKLY PROGRAM

April 2, Monday

Warm Up

2 Rounds
90 Second on a machine
20 Walking Lunge steps (10 each leg)
20 Dumbell Hang Snatches (10 right arm then 10 left arm)
30 Second Handstand Hold

AMRAP 30 minutes
Partner 1:
400m Row

Partner 2:
6 Single arm Dumbell Hang Clean and Jerk 65/45# (6 right arm then 6 left arm)
12 Strict Handstand Push Ups

Partner 3:
REST

 

April 3, Tuesday

Strength

Back Squat Waves
3 Sets of
3 Reps @ 75%
*Rest 1 minute
7 Reps @ 65%
*Rest at least 3 minutes between sets.

Snatch Practice
2 x 1 rep @ 80%
3 x 1 rep @ 85-85%

Cap time 12 minutes

Conditioning

5 Rounds for time
6 Hang Power Snatches 60-40
6 Muscle Ups

Cap time 12 minutes

 

April 4, Wednesday

Barbell & gymnastic skill

EMOM x 10 minutes
3 Power Cleans 90-60
10m Handstand Walk or 30 sec handstand hold

* Rest 5 minutes

Conditioning

EMOM x 10 minutes
15 Kettlebell Swings 32-20
*Every minute complete 15 swings!!

* Rest 5 minutes

Alternating Minutes x 14 minutes
15-12 Calorie Bike
15 GHD Sit Ups

 

April 5, Thursday

Warm up

3 Rounds
1 Minute on a machine
20 seconds freestanding handstand hold (accumulate that time)
20 single leg light dumbell deadlifts (10 each leg)
5 L-Pull Ups

Conditioning

İn a team of 3… ( waterfall style )

21-15-9
BenchPress 80-50
Deadlift 120-80
9-7-5
Rope Climbs

Cap time 15 minutes

* Rest 10 minutes

For time

10-9-8-7-6-5-4-3-2-1
Thrusters 50-30
30m Dumbell Farmers Carry 90/55#

Cap time 12 minutes

 

April 6, Friday

Warm up

2 minutes on a machine
10 Single Arm Dumbell Sotts press (5 each arm)
20 Cossack Squats (Wide stance squat to either side, 10 squats each leg)
30 seconds handstand hold practice

Conditioning

In a team of 3…
6k Row (Alternate 250’s)
3 Snatches (60-40)

Right into…

8 rounds
15/12 Calories assault bike
5 Bar Muscle Ups

Cap time 45 minutes

 

April 7, Saturday

Warm up

2 rounds

90 sec. on a machine
30 sec. Side plank ( each side )
20 step walking lunges
30 sec. Handstand hold

Conditioning

5 Rounds for time
15 Toes to Bar
30 Push Press 40-25
60 Double Unders

Cap time 15 minutes

Cash out

3 Sets
20 Ring Push Ups
15 Inverted Rows

 

April 8, Sunday

Rest Day…
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