MONDAY, APR 4
METCON
5 rounds:
5/4 ring muscle-up
10 power snatch (115/80)
15/12 cal assault bike
TUESDAY, APR 5
STRENGTH SUPERSET 1
4 sets:
10 reps 1 1/2 goblet squat
16 reps 2-way DB shoulder fly: 8 forward / 8 lateral
See prep notes for more info.
STRENGTH SUPERSET 2
4 sets:
10 strict press
10 split stance box jump
See prep notes for more info.
FINISHER
Accumulate 5:00 in wall sit
then…
Max reps empty barbell strict press (on max effort set).
WEDNESDAY, APR 6
METCON
EMOM 40:
Min 1 – 10 x 10m shuttle run
Min 2 – 16 KB snatch (53/35)
Min 3 – Max burpees
Min 4 – Rest
Score is total burpees performed over all 10 rounds (but keep track number of burpees performed each round). Compare to 5/6/20 (it is similar).
Quarterfinals standard for the shuttle run: both feet and one hand have to touch the ground past the line at each end. Shuttle runs can be performed outside between blue hash marks. Please note that the shuttle run is 100m total, athletes shall run in 10m increments (10 lengths total).
THURSDAY, APR 7
STRENGTH
Thruster
5×3
Perform 5 challenging working sets of 3 reps each. Barbell comes from the floor. You can build in weight the entire time. Compare to 3/23/22 (when we did sets of 5).
ACCESSORY
Note: Please prioritize the strength portion of the workout. Don’t rush your thruster sets just to squeeze in the accessory.
3 sets:
10 sandbag squat, bearhug
8/8 landmine press, standing
FRIDAY, APR 8
STRENGTH
4 sets:
12 weighted true push-up*
6 weighted strict pull-up, supinated grip
Elevate hands on parallettes or DB, ideally with your feel elevated to the same level. Add bumper plates on back as needed to make 12 push-ups challenging.
Scale either movement to unweighted as needed, and scale further if needed (push-ups from knees, or banded pull-ups).
METCON
For time:
30-20-10
Toes-to-bar
Dual DB front rack walking lunges (2 x 50/35)
Perform lunges 10 steps at a time, then turn around and continue (walking from rig to rig).