2023-04-10
Mon
3 Sets
7 Front/Back Squats (heavier than last week)
12 Weighted hanging knee raises
—
5 Rounds Every 3min:
10 Pull-ups
10 Thrusters
10 Cal Row
*Add one rep to each movement every round
Tues
Building to a heavy single
3min EMOM – 3 Hang Power Snatch
3min EMOM – 2 Hang Power Snatch
4min EMOM – 1 Hang Power Snatch
—
25min Time Cap – How far can you get?
100 Double Under
90 Sit-ups
800m Run
70 Push Press (75# max)
60 Cal Ski/Bike
50 Push-Ups
40 Slam Ball
30 KB Swing
20 Box Jumps
10 Wall Walks
Wed
3 sets
7 Deadlift (heavier than last week)
7 Strict Pullups (Scale as needed or break into smaller sets as needed)
—
4 Rounds – Every 5 min (3:30min Work/1:30 Rest)
Run 400m
15 Front Rack Lunges
ME T2B/Russian KB Swing (alternate movements each round)
Thurs
4 Rounds Every 4min
12 Cals Bike + 12 Wall Ball + 6 Hang Power Clean (add on a jerk on the 6th rep)
—
10min EMOM
9 Alt DB Snatch + 6 Burpees (done in the same min)
*Scale reps or sit out a min as needed
Fri
3 Sets
7 Press (heavier than last week)
12 DB Row (6L + 6R)
—
20min EMOM
10/7 Cals Bike
1 Round Cindy