Week of April 4 - April 10
- Apr 3, 2022
- 0 min read
Mon April 4
Skill work: Backwards sled drags and lunges
12 Min AMRAP
30/20 Bike Cals
30 Pull ups
30/20 Bike Cals
30 Chest to Bar
30/20 Bike Cals
30 Bar Muscle ups
Tues April 5
OT90 x 6
Sets 1-3 - 3 Front squat
Sets 4-6 - 3 Back Squat
-----
Quarter Final 5
30-cal. row
20 burpee box jump-overs (24/20)
10 snatches (185/135)
7 min Cap
Wed Apr 6
Quarter final 1
50 DB walking lunges (2x50/35)
30 handstand push-ups
40 front-rack walking lunges
20 deficit HSPU (3.5/2")
30 overhead walking lunges
10 strict handstand push-ups
15 min Cap
Scaled
50 DB Lunges
30 DB Push ups
40 DB Lunges
20 DB Push Press
30 DB Lunges
10 DB Press
Thurs Apr 7
5 rounds
50 Double unders
15 Power Clean (95/65)
15 Toes to Bar
Cashout
OTM x 12
1) Front Rack Hold
2) Right side Plank
3) Left side plank
4) Super Man hold
Fri Apr 8
Quarter Final 4
The Other Total (ish)
1 clean
1 push press
1 overhead squat
Time cap: 30 minutes
Sat April 9
Quarter final 3
8 Wall Balls (20/14)
4 shuttle runs
1 rope climb
16 Wall Balls (20/14)
8 shuttle runs
2 rope climbs
24 Wall Balls (20/14)
12 shuttle runs
3 rope climbs
32 Wall Balls (20/14)
16 shuttle runs
4 rope climbs
24 Wall Balls (20/14)
12 shuttle runs
3 rope climbs
16 Wall Balls (20/14)
8 shuttle runs
2 rope climbs
8 Wall Balls (20/14)
4 shuttle runs
1 rope climb
25 min Cap
---
11am Monster Mash also does:
Quarter final 2
3 rounds for time:
30 Pistols
30 GHD sit-ups
10 muscle-ups
15 min Cap
Sun April 10
5 rounds
3 min AMRAP
3 Deadlift (225/155)
6 Push ups
12 Bar Hops
rest 1 min between
Comments