April 11th to 17th programming

Monday

Buy in – 2 Rounds

50 Skips / 5 YTWA’s / 10 Glute Bridge / 5 Slow Tempo Muscle Cleans / 5 Thrusters

Mobility – Banded Front Rack + Banded Lat

A) Front Squat Complex

2x Pause Front Squat + 2x Front Squat – 5-6 sets building

Metcon – For Time

30 Power Cleans (95/65)

30 Burpee Box Jump Overs

20 Front Squats (115/75)

20 Burpee Box Jump Overs

10 Squat Clean Thrusters (135/90)

10 Burpee Box Jump Overs

Tuesday

Buy in – 2 Rounds

400m Row or Ski / 15 Banded Good Mornings / 30 sec High Plank into 5 Push ups / 10 DB Suitcase Deadlift

Metcon – for time

21-15-9

Deadlift (165/105)

Push ups

rest 1:1

15-12-9

Deadlift (205/135)

Push ups

rest 1:1

9-7-5

Deadlift (245/165)

Push up

*5 min cap per set

A) Tempo Zpress x5 @30×3

*after each set 30 sec max Push Press (light)

4-5 sets

Wednesday

Buy in – 3 Rounds

10 Cal bike / 50ft DB OH Carry / 10 Cal Bike / 30 sec HS Hold

A) Double DB Bench x 10 (heavy) these are all working sets

*after each set :30 sec BB Bench (light)

rest 90 sec between sets

Metcon – For time

50-40-30-20-10 cal Bike

After each set 4 wall walks

*if scaling to inchworm do 6

Thursday

Buy in – EA Warm up

Mobility- Pigeon

A) Back Squat – Build to a 5rm in 6-7 sets

Metcon – 6 min AMRAP x 2 with a 3 min rest

20 Alternating Db Snatch

20 Alternating Hang DB Clean and Jerk

20 Burpees

April 11, 2022

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