April 5th to 8th Programming!!

Wednesday

Buy in – 3 Rounds

20 Double DB Front Rack Walking Lunges

15 Good Mornings (pause for 3 seconds at bottom)

7 each side – Side Lying Hip Raises

A) Deadlift 10-10-10-8-8 after each set 5 Tall Box Jumps

*building through sets

Metcon – 15 Min AMRAP

5-10-15-20-25…..Deadlift (205/135)

200m-400m-600m-800m-1000m……Run

Thursday

Buy in – 3 Rounds

350m Row / 10 Push ups / 20 Banded Pull Aparts / 1 min High Plank

A) Bench Press 5×5 at heavy

*30 sec max push ups after each working set

Metcon – 30-20-10

Db Snatch (50/35)

Air Squat

Sit up

Friday

Buy in – 3 Rounds

30 Speed Skaters / 5 each way Bulldogs / 10 Each Side Thoracic Rotation Pull Through / 10 Palloff Press Each Side

Mobility – Frog Stretch + Knight Stretch

A) Core work – 3-4 rounds

10 Hanging Leg Raises

6 Bar Roll Outs

10 Landmine Windmills

100ft Single Arm DB Farmer Carry (each side as heavy as form can be maintained)

B) Glutes – 3-4 rounds

20 Band Pull Throughs @ heavy weighted band

10 Rear Foot Elevated DB Split Squat (each side) @ moderate weight

April 6, 2022

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