MONDAY, APR 12
METCON
3 rounds…
AMRAP 3:
400m run
Max pull-up in time remaining
-Rest 2:00-
AMRAP 3:
500/450m row
Max dual KB front squat (2 x 53/35) in time remaining
-Rest 2:00-
Rx+
CTB pull-up
KBs @ 2 x 70/53
Note number of pull-ups and number of squats performed each round. Score is total reps of both movements across all 6 rounds (3 rounds of each movement).
TUESDAY, APR 13
STRENGTH
18 minutes to build to a heavy set:
Clean + jerk + hang clean + jerk (1+1+1+1)
Power or squat clean and any type of jerk is allowed. Complex must be completed unbroken.
METCON
For time:
30/24 cal assault bike
30 clean & jerk (135/95)
30/24 cal assault bike
*38/30 cal erg (if needed due to class size)
Workout courtesy of The Box Programming
WEDNESDAY, APR 14
METCON
4 rounds:
600m run
30 abmat sit-up (or 22 GHD sit-up)
20 hand-release push-up
THURSDAY, APR 15
STRENGTH
Back Squat
5×3 @ 70%+
Warm-up and perform 5 working sets of 3 reps. First working set should be at least 70% of your 1RM, build from there as needed.
METCON
AMRAP 8:
8 single-arm devils press (50/35)
16 pistols, alt leg
FRIDAY, APR 16
METCON – Quarterfinal 21.1
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 10 min.
FINISHER
3 sets:
6-12 dips (ring or bar)
6-12 strict pull-up, or ring row