Workouts for Week of April 4 - 9

April 3, 2016

 

 

 

Monday

7:00 EMOM 3 Ring Dips (feet on box if needed, weighted if able) + 7 Bent Over Barbell Rows

Rows at low weight - bar and 1 plate each side, do not exceed 95/65#

 

For Front Squat Reps:

4 x 2:30 AMRAP w/ :30 Rest of:

400 Meter Run Front Squats at 65%

3 Rep Max

*bar comes off the ground If necessary, scale to 300 Meter Run

 

Tuesday

12:00 for 4 sets of:
(from behind the neck w/ snatch grip)
2 push press+1 push jerk+2 Overhead Squats


For Time:
10 Burpees To A Plate Mighty Duck Style (V)
10 Jumping Lunges Dance Revolution Style
8 Burpees To A Plate Mighty Duck Style (V)
8 Jumping Lunges Dance Revolution Style
6 Burpees To A Plate Mighty Duck Style (V)
6 Jumping Lunges Dance Revolution Style
4 Burpees To A Plate Mighty Duck Style (V)
4 Jumping Lunges Dance Revolution Style
2 Burpees To A Plate Mighty Duck Style (V)
2 Jumping Lunges Dance Revolution Style

 

Wednesday

 

12:00 for 10 sets w/ Double-Dumbbells As Heavy As Possible
2 Pendulum Swing + 2 Front Squat + 2 Thrusters
*you don't have to use the same weight every set


4 Rounds for Time:
25' Bear Walk*
15 Hollow Rocks
25' Broad Jump
15 Push Ups

 

*you may sub handstand walk for first bear walk - if you make it unbroken you may sub handstand walk for second, etc. - if you fail at ub, do bear walks remainder of workout

 

Thursday 

Complete in any order:
3 x 12 (total) Barbell Anchored Medball Wipers

3 x 12 (each side) Single Arm Split Stance Kettlebell Swings

3 x 12 Rope Climb Squats (switch top hand after 6)

2:00 On Bike

 

Friday 

Every 1:00 for 10 sets:
1 Snatch @ 80% of your MOST RECENT 1 rep max


All at a SLOWER pace than your mile time:
400 Meter Run
Rest 1:1
200 Meter Run
Rest 1:1
800 Meter Run (Sprint once around corner)

 

Saturday 9am class 

6 Sets, not for time:
8 Back Squats (start light, work up to 3rm front squat)
16 Box Jumps (pace to breathe but move)
8 Ring Rows (as horizontal as possible)

 


 

 


 

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