Wednesday 4/17
Gymnastics strength
EMOM X 12 min
Alternating
Strict pull-ups
Strict HSPU
Workout of the day
Every 4 minutes for 20 minutes-
Run 200m
12 DB push press
12 T2B
Rx 40/25#
Rx+ 50/35#
Tuesday 4/16
8×3 Squat/power clean
(rest 1-2 minutes between sets.
Build to a heavy set)
Workout of the day
4 Rounds
Row 300m
15 Deadlifts
10 Front rack step back lunges
Rx 125/85#
Rx+ 155/105#
Monday 4/15
Strength
Monday
Bench
Working sets 1×10@70%, 1×8@75%, 1×6@80%, 1×4@85%
Workout of the day 12 min amrap-
30 Wall balls
6 Ring muscle ups/12 Ring dips
15 Box jump over
Friday 4/12
Strength
Back Squat
Working sets 1×10@65%, 1×7@75%, 1×5@80%, 1×3@85%
12 min amrap-
15/12 Cal Row
10 burpees over rower
Thursday 4/11
Workout of the day
Alternating OTM for 30 minutes
Bike
Power clean and jerk
T2B
Push ups
Rest
Rx 135/95#
Rx+ 155/105
Wednesday 4/10
Workout of the day
For time
*increase thruster weight each round*
Row 1000m
12 Thruster
6 Devil press
Row 750m
12 Thrusters
6 Devil press
Row 500m
12 Thrusters
6 Devil press
Row 250m
12 Thrusters
6 Devil press
Rx 75/55#, 95/65#, 115/80#, 135/95#
Accessory:core
Accumulate 4 minutes of plank
Tuesday 4/9
Strength:
Bench
1×10@65%, 1×7@75%, 1×5@80%, 1×3@85%
Workout of the day
Every 3 minutes for 15 minutes-(max 2 minutes each round)
35 Du
15 DB Hang clean
10 Pull-ups
Rx 40/25#
Rx+ 50/35#, C2B
Monday 4/8
Strength:
Deadlift
5×5@80%
Workout of the day
2 Rounds for time-(20 min time cap including rest)
Run 400m
25 Wall balls
Rest 2 minutes
2 Rounds for time-
25 Wall balls
Run 400m
Friday 4/5
Strength:Bench Press
Bench press(20 minutes)
Working sets 1×8@65%, 1×6@75%, 1×4@80%, 1×2@85%
Workout of the day
12 min amrap-
Row 250/200m
25 Push ups
15 KBS
Rx 53/35#
Rx+ 70/53#