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.