WEEKLY PROGRAM

April 24, Monday

Barbell

Snatch Doubles
Work up to a heavy double for the day.

Conditioning

In a team of 3

150 Calorie Bike-row
150 Deadlifts 90-50
150 Handstand Push Ups ( deficit 10 )
*Alternate 25’s

cap time 30 minutes

 

April 25, Tuesday

Conditioning

With a partner for time

120 Calorie Row-bike
90 Thrusters 45-30
60 Hang Power Cleans 45-30
30 Rope Climbs
60 Thrusters 45-30
90 Hang Power Cleans 45-30
120 Calorie Row-bike
*Alternate 15’s

Cap time 35 min.

4 Rounds for time/quality

10 Strict Pull Ups
10 KettleBell Snatches (Each arm!) 24-16
20 Deficit Push Ups (Hands at a 10-15 deficit)
25 GHD Sit Ups

 

April 26, Wednesday

Conditioning

A- 6 Rounds For Time

15 Toes to Bar
10 Power Cleans 60-40

*Alternate 1:1 with a partner and go unbroken!

*Rest 10 minutes

B- 10 Rounds for time

4 Strict Handstand Push Ups
12 KettleBell Swings 32-20
16 Pistols (8 right leg, then 8 left leg)

cap time 20 minutes

 

April 27, Thursday

Strength

EMOM x 10 minutes
4 Power Snatch 60-65% 1Rm

Conditioning

AMRAP 12 minutes

21 Calorie Row-Bike
7 Muscle Ups

*Rest 10 minutes

AMRAP 12 minutes

21 GHD Sit Ups
14 Single Arm Dumbell Push Jerk 55-35 Lbs
*Alternate arms each rep on the Dumbell.

 

April 28, Friday

Strength

Deadlifts
5 x 10 Reps

Conditioning

A- For time

10 Rope Climbs
50 Handstand Walk
10 Rope Climbs
50 Handstand Walk
10 Rope Climbs

B- 5 Rounds for max reps

1 Minute Double Unders
1 Minute Muscle Clean 60-40
1 Minute Ring Dips

 

April 29, Saturday

Conditioning!

In a team of 3,

AMRAP 30 minutes

300 Wall Ball 9-6 (Alt. 20’s)
200 Burpee Box Jumps 60-50 ( Alt. 10’s)

*One partner is always rowing 250m while the other two are chipping away at the rest of it!

April 30, Sunday

Rest Day !!!

 

 

 

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