April 19th to 25th programming!

Monday

Buy in – EA Warm Up

A1) Back Squat x3 try to get a little heavier than last week

A2) DB Push Press x8

rest 90 x7 sets

B) 8 Min Amrap

12 Pull Ups

12 Box Jumps

Tuesday

Buy in – 3 Rounds (0-15)

300m Row/ski / 10 per arm Light KB High Pull / 10 Seated Tspine Opener / 20 Goblet Cossack squats

Mobility – Hand in high band

a) Snatch Push Press + OHS

(5+1) x2

(3+1) x3

rest 2 min between sets

end up around 85-95% of 1RM snatch

B) Snatch High Pull + Power Snatch + Snatch

(2+1+1) x2 @70-75%
(1+1+1) x3 @75-80%
rest 2 min between sets

C) 4RFT

Back Rack Reverse Lunge x16 @35-40% of BS 1RM

12/10 Cal Row/Ski

Wednesday

Buy in – 10 Min Skipping Practice

then 3 Rounds (10-20)

10 Push up to Down Dog

30 second hollow hold

A1) Bench Press x10 *building

A2) Vsnap x10 (2 second hold each rep in hollow)

rest 90 seconds x6 sets (20-40/45)

B) 25/20 Cal Bike or ski

15 Burpee Box Jump Overs 24/20

10 Power Cleans 135/95

rest 3 min

10 Power Cleans 135/95

15 Burpee Box Jump Overs

25/20 Cal Bike/Ski

Thursday

Buy in – 3 Rounds

50 Jumping Jacks / 10 Jump Squats / 10 Deadbug / 10 Banded Good Mornings / 30 sec plank

Mobility – Foam roll lats and tspine

A) Push Press – 5-3-1-5-3-1-10

rest 2 min between sets

B) for time

15-30-45-60-45-30-15 Double Unders (SU x2)

12 Db Clean and Jerks (Alternating) 50/35

start and end with skipping

Friday

Buy in – 2 Rounds

10 Cossack Squats / 10 Front Squats / 10 Push Press / 10 Power Snatch / 10 Arch Hollows

  • Use light BB for warm up

A1) Thruster (from floor) 8-8-8-5-5-5-3-3-3

*building

A2) Max set of kipping T2B – keep form on point!

rest 2 min

B) For time –

35 Power Snatch 75/55

400 m Row

35 Power Snatch

Saturday

Pick a day you missed from the week!

April 19, 2021

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