Programming April 16th - 22nd

Monday - April 16th

AMRAP 10

15/12 cal bike 

6 TGU s(2/1.5) f(1.5/1)

12 KB swings s(2/1.5) f(1.5/1)

Rest 5

AMRAP 10

15/12 cal bike

6 wall runs

12 GHD situps f(abmat situps)

 

Tuesday - April 17th

Strict Press: 

Work to heavy set of 6

-10% x 6

-20% x 6

 

9 min AMRAP

21 air squats

15 unbroken double unders f(not unbroken)

9 Handstand Pushups f(pushups)

 

Wednesday - April 18th

20 min AMRAP

1000m Ski buy in: f(750m)

3 Muscle Ups f(5 pull-ups)

8 DB Snatches s(50/35) f(35/20)

12 wallballs s(30/20) f(20/14)

 

Thursday - April 19th 

Every 90 secs for 12 Sets

Hang Power Clean + Hang Squat Clean

***building***

 

For time:

Run 400m

Walking Lunge 25m

15 burpee box jump overs s(30/24) s(24/20)

Walking Lunge 25m

Run 400m

 

Friday - April 20th

5 Sets - 3 min AMRAP

6 Shoulder to OH s(135/95) f(95/65)

12 Toes to bar f(knee raises)

6 Shoulder to OH s(135/95) f(95/65)

Max cal Row in time remaining

***Rest 3 min***

 

Saturday - April 21st

25 min Partner AMRAP

100 Cal Bike

75 Burpees over the Bar

50 Chest to bar f(Pullups)

25 Squat Cleans s(165/115) f(135/95)

***1 person working at a time***

 

Sunday - April 22nd

Get Outside and be Rad.

Luke Espe