top of page
Search

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


bottom of page