Programming April 9th - 15th

Monday - April 9th

“Sum41”

20 Minute AMRAP

3 Hang Squat Cleans Rx+(135/95) Rx(95/65)

10 Burpees over the Bar

20/15 Cal Row

***add 3 squat cleans every round***

 

Tuesday - April 10th

Strict Press 

Work up to a heavy set of 8; -10%, -20%

+

“Proxies at the Temple”

For Time:

20-15-10-5

S2OH s(95/65) f(75/55)

T2B f(abmat situps x 2)

 

Wednesday - April 11th

“Internal Voice…Don’t Sprint the Bike”

4 Sets - 4 Minute AMRAP

Cal AB (Buy-In) s(20/15) f(15/12) 

8 Pull-ups s(C2B)

12 Wall Balls s(30/20) f(20/14)

***rest 4 minutes b/t sets***

 

Thursday - April 12th

Deadlift 

Work up to a heavy 5 Rep

+

“WestSide”

10 Minute AMRAP

5 KB Swings s(2/1.5pd) f(1.5/1pd)

15 V-Ups f(10)

Double Unders s(35) f(15)

***add 5 KB Swings every round***

 

****MAAC Competitors*****

Do NOT work up to a heavy deadlift 2 days before competition. Either take today completely off, or come in and do the following to just get some blood flow and then spend some time stretching, focus on hip flexors and overhead mobility.

20 Minute FLOW

500m Row

10 Burpees 

15 Air Squats

 

Friday - April 13th

“Linchpin”

For Time:

Run 800m

40 Thrusters (45/35)

Run 8000m

40 Thrusters (45/35)

Run 800m

 

Saturday - April 14th

CLOSED

Sunday - April 15th

Get Outside and be Rad.

Luke Espe