WORKOUT OF THE WEEK

April 13th - April 17th

**Announcements** 

MONDAY, APRIL 13

METCON

From 0:00-12:00:

800m run

into…

21-15-9

T2B

Dual DB hang clean and jerk (50s/35s)

 

From 12:00-24:00:

800m run

into…

9-15-21

DB weighted sit-up (50/35)

Single DB devil's press (50/35)

TUESDAY, APRIL 14

STRENGTH

Every 1:00 x 10:

1) 10/10 alt. dual DB bench press

2) 5-5-5-5-5 push press

METCON

9:00 AMRAP:

30/20 hand-release push-ups

200 double unders

200m sandbag bearhug carry (100/75)

max rep hand-release push-ups

WEDNESDAY, APRIL 15

METCON

30:00 AMRAP:

12/9 cal row

6 squat cleans/3 squat snatches (115/85)

-rest 1:00 between rounds

RX+

15/12 cal row

Use 75-80% of 1RM squat snatch

THURSDAY, APRIL 16

SKILL

Every 1:00 x 12:

1) 25' HSW or :20-:30 handstand hold

2) 10 pause ring rows (:02 hold at top)

3) :20-:30 hollow hold

METCON

15:00 AMRAP:

:15 bar hang

2/1 strict pullups

5 box jumps (30")

:15 bar hang

4/2 strict pullups

5 box jumps

:15 bar hang

6/3 strict pullups

5 box jumps

:15 bar hang

8/4 strict pullups

5 box jumps

:15 bar hang

10/5 strict pullups

5 box jumps

etc…

FRIDAY, APRIL 17

STRENGTH

Front foot elevated reverse lunge

4 x 5/5; complete 10 sandbag squats immediately after each set

METCON

Every 3:00 x 4:

9/6 cal skiERG

12 alt. pistols

90' sled push (45' down and back) (45x3/25x3)

Rounds 1&3, complete top to bottom.

Rounds 2&4, complete bottom to top.

SATURDAY,  April 18th

Partner workout @ 8:00 A.M. AND 9:00 A.M.