MONDAY, APR 5
METCON
For time:
120 American KB swing (53/35)
*EMOM, including at 0:00, complete 4 burpee box jump-overs (24/20)
Goal = sub 12:00
FINISHER
3 sets:
8/8 single-leg KB deadlift
1:00 plank (or weighted plank)
TUESDAY, APR 6
STRENGTH
16 minutes:
Squat clean thruster (aka cluster) + push jerk
(1+1)
Build to today’s heavy set of the above complex.
METCON – Jackie
For time:
1000m row
50 thruster (45/35)
30 pull-up
Everyone uses the rower. Stagger start time by 5:00 if needed.
WEDNESDAY, APR 7
METCON
For time:
25-20-15-10 perfect push-up
12-12-12-12 ring row
200m-400m-600m-800m run
This is 4 round workout with decreasing push-up reps and increasing distance on the runs (ring rows stay the same). The first round goes 25 push-ups, 12 ring rows, then a 200m run. Continue in this fashion, the workout ends after the 800m run.
For the perfect push-ups, hands should be on parallettes or DB’s. For it to count as Rx, hands and feet should be at approximately the same height. So if using parallettes, grab something to elevate your feet (plates, box, sandbag, another parallette, etc).
And yes, everyone is doing ring rows. You can make them harder by elevating your feet if you need to.
THURSDAY, APR 8
STRENGTH
Pause Back Squat
5×3
Warm up and perform 5 working sets of 3 reps. Pause for 3 seconds at the bottom of the squat.
METCON
AMRAP 7:
15 back squat (155/105)
15/12 cal assault bike
Barbell comes from the floor.
FRIDAY, APR 9
WORKOUT OF THE DAY
STRENGTH – Strict Press (LOAD)
Every 2:00 x 6:
3 strict press @ 70%+
First working set is at 70%, build in weight from there as needed.
METCON
Every 4:00 x 4:
8 burpee
12 ring dip
8 burpee
12 toes-to-bar
8 burpee
Note time each round. Score is total time across all 4 rounds.