2023-04-24

Mon

3 Sets

8 Front/Back Squat (same weight as last week or slightly heavier is able)

20-30sec L-Hang Sit (modify as needed with one or both legs tucked)

—

10min AMRAP

3 Power Clean + 6 Thruster + 9/6 Cals Rower

Tues

Every 90sec x 5 Rounds

1 Power Snatch + 1 Hang Power Snatch

10 DB Bench Press

25 ft handstand walk or 3 Wall Walk or 30sec Handstand Hold

—

5 Rounds

10 Burpee Pullup

10 S2OH

5 shuttle run

Wed

3 Sets

5 Deadlift (same as last week or slightly heavier)

10 Lateral Jumps over PVC (20-24″ height)

—

40-30-20-10 DB Snatch

20-15-10-5 T2B

Thurs

10min EMOM

3 Hang Power Clean + 2 Front Sq + 1 Jerk (increasing – try 3min at weight 1, 3min at weight 2, 2min at weight 3 and then final two min to work towards heaviest)

—

Every 2:30min x 9 Rounds (Alternate)

400m Run

15 Wall Ball + 50 Double Under

25 Situps + 15 Box Step-up

Fri

3 Sets

6 Strict Press (same as last week or slightly heavier)

12 DB Curls (L+R=2)

N Muscle Up or strict pullup

—

Cindy

20min AMRAP

5 Pull-up

10 Pushup

15 Air Squat

*wear a vest if able