Monday, 4-16-18
Strength:
Back Squat
Rest 1 minute.
Plank Hold or Hollow Hold (alternate days)
Rest 1-2 minutes
Met-Con:
5 RFT:
10 DB Shoulder Press
10 Weighted Step-Ups
10 DB Snatch 5/5
Run 200 meters
Tuesday, 4-17-18
Strength:
Power Snatch 3×3
Rest 1 -2 minutes between sets
Met-Con:
5 Rounds:
50 Double Unders or 1 minute of DU practice
35 Sit Ups
20 Calorie Row
Wednesday, 4-18-18
Strength:
Deadlift
Rest 1 minute.
Plank Hold or Hollow Hold (alternate days)
Rest 1-2 minutes
Met-Con:
AMRAP 15:
400 Meter Run
2 Rope Climbs or 2:1 beginner rope climbs
12 Burpees
Bodyweight Bootcamp:
Met-con:
3 Rounds for time:
Walking Lunge, 50 meters
Broad Jump, 50 meters
Run 200 meters
Thursday, 4-19-18
Strength:
Clean Complex 2-2-2-2
Power Clean
Front Squat
Shoulder to Overhead
Rest 1-2 minutes between each set
Met-Con:
“Jack”
Complete as many rounds as possible in 20 minutes of:
push press, 10 reps
10 KB Swings
10 Box Jumps
Friday, 4-20-18
Strength:
Back Squat
Rest 1 minute
Plank Hold or Hollow Hold (alternate days)
Rest 1-2 minutes
Met-Con:
AMRAP 12:
20 Sit Ups
10 Right Arm Overhead Lunges
10 Left Arm Overhead Lunges
Saturday, 4-21-18
Strength:
Shoulder Press
Rest 1 minute.
Plank Hold or Hollow Hold (alternate days)
Rest 1-2 minutes
Met-Con:
With a partner:
50 Clean and Jerks
100 Kettlebell Swings
1K Row
100 Kettlebell Swings
50 Clean and Jerks
Sunday, 4-22-18
G-WOD:
Review & Practice for 15-20 minutes
Cartwheel
Met-Con:
4 rounds for time of:
50 Double Unders or 1 minute of DU practice
10 Dips
10 Ring Rows
10 Pistols (alternating legs)
1 Cartwheel
