Programming April 23rd - 29th

Monday - April 23rd

Back Squat 

10-10-10; -15%


+

“The Longest Yard”

3 Sets for Reps - 1 Minute Stations

Jump Squats (45/35) 

Abmat Situps

AB Cals

Rest

 

Tuesday - April 24th

“Gump”

For Time 

10-1 

S2OH s(135/95) f(95/65)

Pullups s(C2B)

***200m after each round, workout finishes with a run***

 

Wednesday - April 25th

E2M for 16 Minutes - 8 Sets

3 Position Clean (Floor, Above Knee, Hi Hang)

 

“Atlas Shrugged”

9 Minute Ladder

3 Hang Squat Cleans s(135/95) f(95/65)

12/9 Cal Row

***add 3 reps to Hang Cleans every round, rower stays the same***

 

Thursday - April 26th 
Bench Press

In 15 Minutes work to a heavy 5 rep

***compare to March 5th 8 rep***

+

“Bloodsport”

3 Sets - 3 Minute AMRAP

7 T2B f(abmat situp)

7 Pushups 

***rest 1 Minute b/t sets***

 

Friday - April 27th

“AGOQ Workout 3”

20 Minute AMRAP
50 Wall Balls (20/14)
100 Double Unders
50ft Handstand Walk
100 Double Unders
50 Cal Row
100 Double Unders
50ft Handstand Walk
100 Double Unders

 

Saturday - April 28th

“Bo Knows”

30 Minute Partner AMRAP

400m Run

5 Rope Climbs 

400m Run

15 Power Snatches s(135/95) f(95/65)

***1 person working at a time on the rope climbs and snatches, but both athletes run together***

 

Sunday - April 29th

Get Outside and be Rad.

Luke Espe