(551) 427-5077

Tuesday – May 1

AMRAP 6

6 Power Snatches (135/85)

6 Burpees over Bar

3 Minute Rest

AMRAP 6

8 Power Cleans (135/85)

8 Burpees over Bar

3 Minute Rest

AMRAP 6

10 KB Swings (53/35)

10 Burpees over Bar

*Record 3 different AMRAP scores.

______________________________________________

3 workouts, lots of burpees – you want CONSISTENT effort throughout the workouts.  You are NOT looking to blow out in the first AMRAP and then walk through the next 2; that doesnt mean take it easy – compete with yourself in each round to keep your breathing elevated, but without full-on sprinting.

Monday – April 30

Part 1:

2 x 10

2 x 7

2 x 4

Bench Press

1 Set Max Reps @50+% of final set of 4

Bench Press

*Record reps and weight

Part 2:

AMRAP 8

12 DB Hang Clean and Jerks (6 R/6 L)

10 Box Jumps (24/20)

Saturday – April 28

In Teams of 2 (1 working / 1 resting)

2,000/1,600 M Row

then

8 Rounds

16 Push Ups

16 Sumo Deadlift High Pulls (95/65)

16 Box Jumps (24/20)

16 Push Press (95/65)

16 KB Swings (53/35)

*30 Minute Cap

Friday – April 27

2 Rounds

200 M Run

5 Bar Muscle Ups

20 Overhead Squats (45/35)

2 Rounds

200 M Run

5 Bar Muscle Ups

15 Overhead Squats (75/55)

2 Rounds

200 M Run

5 Bar Muscle Ups

10 Overhead Squats (95/65)

2 Rounds

200 M Run

5 Bar Muscle Ups

5 Overhead Squats (115/75)

*25 Minute Cap

*Bar MU Scale = 5 Chest to Bar Pull Ups + 5 Push Ups

_______________________________________________

Think you can finish this one? Be calculated with the urge to do things fast and potentially unbroken early on.  You need to make sure you keep enough in the tank once the weight increases.  Remember, SAFETY FIRST when it comes to your weight selections.  Overhead Squats do not need to be heavy to be effective.  

Thursday – April 26

Part 1:

EMOM 10

4 Deadlifts 

8 Box Jumps

*Athletes choose weight and height

*Stay under 70%

Part 2:

8 Minute Rep Ladder (Increasing by 4s)

Alternating Front Rack Lunges (95/65)

Hang KB Snatch (53/35)

*4 KB Snatches done as 2L/2R. 8 KB  Snatches done 4L/4R…etc

___________________________________________

Try to choose 1 or 2 weights to work with in Part 1, as this EMOM will feel more like a retcon.  Go heavy, though.  Part 2 is all about understanding where and when to take a step back to breathe.  These movements both require a lot of core control, so make sure your breathing stays in check.

Wednesday – April 25

3 Rounds

3 Minutes on / 1 Minute Off

24 Double Unders

12 Push Ups

8 KB Swings (53/35)

*Pick up where you left off each interval.  Record 1 AMRAP score.

5 Minute Rest

3 Rounds

3 Minutes on / 1 Minute off

12 Sit Ups

12/9 Cal Row

8 Handstand Push Ups

*Pick up where you left off each interval.  Record 1 AMRAP score.

________________________________________________

The 1 minute rest will be enough to re-group and lower your heart rate a little, but know what to do when you reach that near-failure point.  Where to break things up, where to push.  Scale volume on HSPU if need be, we want you to move as much as possible during the working periods with minimal standing around.

Tuesday – April 24

Every 6 Minutes for 5 Rounds

500 M Run

15 Toes to Bar

15 Wall Balls (20/14)

*Reocrd fastest and slowest rounds

___________________________________________

Push the pace on the run just a little bit to create tolerable discomfort on the movements inside.  It's only 15 of each and you have plenty of rest coming.  

Monday – April 23

Part 1:

3 Rounds

9 Burpee Box Jump Overs

18 Goblet Squats (53/35)

3 Wall Walks  OR 9 Strict Press (95/65)

*8 Minute Cap

Part 2:

EMOM 5

2 Sets 

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

*Stay under 50% of 1 RM Clean and Jerk

EMOM 5

1 Squat Clean + 1 Front Squat + 1 Jerk

*Stay under 70%

EMOM 8

1 Squat Clean and Jerk

________________________________________________

Use part 1 as a way to prime your entire body for some heavy lifting.  Go hard, it's short enough to ensure you get a full recovery.  The EMOM's may look like a lot of work, but it is meant to be a way to get you ready for the heavy EMOM 8 at the end.  Feel free to take a minute off here and there, we want to make sure we can go for a PR at the end.