CHILDCARE UPDATE
Please note that childcare is back to a regular morning schedule. We will have childcare Monday – Friday during the 8:30am class. Additional classes will be added in the near future!
MONDAY, APR 19
METCON
10 rounds, in teams of 2:
2 rope climb
4 bench press @ 70%
6 squat clean @ 70%
Rx+ → 1st rope climb legless
Alternate rounds with your partner, completing 5 rounds each. Partners will spot each other during the bench press. 2 barbells may be used for the cleans if space allows and partners are using different weight.
Percentages used today for the weight to maximize intensity for each person. Pick a weight for the bench press that allows you to do 4 unbroken reps the entire time. Partners may have to load and remove weight as needed if using different weight for the bench press. Pick a weight for the squat cleans that allows singles with minimal rest between reps.
TUESDAY, APR 20
METCON
5 rounds:
70m farmer carry (2 x 70/53)
12 push press (115/80)
500/450m row
WEDNESDAY, APR 21
STRENGTH
18 minutes to build to a heavy set:
Snatch + overhead squat + hang snatch + overhead squat
(1+1+1+1)
Similar to last week’s C&J complex, but the snatchy version. Complex must be completed unbroken. Power or squat snatch allowed. A squat snatch does not count as the [snatch + OHS], they must be completed separately.
Beginner version:
Hang snatch + 2 overhead squats
METCON – Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 95 lb. ♂ 135 lb.
THURSDAY, APR 22
METCON
EMOM 32:
Min 1 – 2 deadlift, climbing
Min 2 – Max handstand push-ups
Min 3 – Max cals on assault bike
Min 4 – Rest
Keep track of your reps each round. Score is the number of handstand push-ups + calories +1/2 deadlift weight. For example, if you performed 70 HSPU, 80 calories, and lifted 350 lbs, your score would be…
70 + 80 + 175 = 325
Begin deadlift at ~65% of 1RM.
FRIDAY, APR 23
STRENGTH
EMOM 10:
Min 1 – 3 thruster, climbing
Min 2 – 4-7 strict pull-up
Thrusters come from the floor. Pick a pull-up rep scheme that can be done in less than 30 seconds. The volume of strict pull-ups does not need to be that high, we have CTB to do in the metcon. Pull-ups can be scaled to banded, or ring rows.
METCON
AMRAP 12:
6 thruster (135/95)
9 CTB pull-up
15 abmat sit-up (or 12 GHD)