Monday 04/19/21:
Strength:
E2MOM x 5
6 back squats @75%
“Acid Reflux”
(16 min time cap)
5 Rounds For Time:
15 Chest to Bar Pull-Ups
12/10 Calorie Assault Bike
9 Thrusters 115 / 85 lbs
*C2B done in sets of 5. Mod jumping c2b. Bike goal less than 60 seconds. Thrusters done in two sets or less.
Tuesday 04/20/21:
Strength:
EMOM x 6
10-15 ring rows
*complete a challenging set of 10-15 unbroken reps each minute
“Single Tasking”
AMRAP 18:
10 Lateral Burpees Over Dumbbell
10 Dumbbell Box Step-Ups (24″/20″)
10-20-30-40-50…
Single Dumbbell Hang Clean and Jerks 50 / 35 lb
…Continue to add 10 reps to the dumbbell hang clean and jerks each round. Weight is doable in at least sets of 10’s.
Wednesday 04/21/21:
Strength:
Every 90s X 5
3 pause front squats @70% (3sec)
“I Will Survive”
AMRAP 10
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders
10 Power Snatches 95 / 65 lb
*row pace goal sub 2:00/2:15. Mod plate hops for DU 1:1. Snatches doable unbroken or 2 sets. No singles
Thursday 04/22/21:
TBD
Friday 04/23/21:
Strength:
E2MOM x5
5 back squats
60-65-70-75-80%
*Building to a heavy set of 5 reps
“In The Air Tonight”
12 Min AMRAP:
3 Power Clean and Jerks 135 / 95 lb
6 Lateral Burpees Over Bar
9 Kettlebell Swings 55/35 lb
*goal is 1 round sub 90sec. Clean and jerk goal is unbroken sets. KB swings should be unbroken.
Saturday 04/24/21:
“Smooth Operator”
AMRAP 20:
30 Overhead Squats 95 / 65 lb
30 Box Jump Overs (24″/20″)
30 Toes to Bar
30/24 Calorie Row