Monday 4/28
Monday 4/28
Warm-Up
2 min cardio
Inchworm to Push-Up x 6 reps
Russian Step-Ups to Box x 6 reps per leg
10 Air Squat
10 Jump Squat
A.
Team Conditioning
In teams of 2
5 min on, 2 min off for 4 rounds:
3 Box Jump Overs (24/20″)
6 Dumbbell Push Press (50/35 lbs)
9 Kettlebell Swings (24/16 kg)
Alternate full rounds for each of the 5 min sets. Bike/Row in time off
B.
Weight vest relay
8:00 AMRAP
With your partner alternate running 100 m with a weight vest
Tuesday 4/29
Tuesday 4/29
Warm up
400 m Row/Ski
20 Monster Walks (Forwards)
20 Monster Walks (Backwards)
15 Band Pull Aparts
Goblet Walking Lunges x 10 reps
Push Ups x 10 reps
Toes to Bar or V-Up x 10 reps
A.
8 sets of 3
Overhead squat increase the load for each set
B.
Five sets of:
20 Dumbbell Walking Lunges
12 Toes to Bar
C. 3 rounds with a weight vest for time:
20 pull ups
40 push ups
60 squats
Wednesday 4/30
Wednesday 4/30
Warm up
60 Seconds Machine of Choice
12 Alternating Cossack Squats
12 Alternating Prone Scorpions
20 Single Leg Hip Thrust (10 reps per side )
10 Second Chin over the Bar Hold
A.
Three sets of:
10 Barbell Hip Thrusts
5 Low Bar Pull-Overs
B.
For times:
15 Toes-to-Bar
15 Deadlifts (185/125 lbs)
Row 1000 Meters
15 Deadlifts (185/125 lbs)
15 Toes-to-Bar
Rest 4 minutes and then repeat
Thursday 5/1
Thursday 5/1
Warm-Up
Row or Run 400 Meters
and then …
Cuban Press x 10 reps
Stiff Leg Windmill Per Side x 5 reps per side
Kneeling Single Arm Band Lat Pull x 10 reps per side
A.
Four Sets (Every 1:30)
Station 1 – 1:00 ring muscle ups
Station 2 – 1:00 wall walks
B.
For time:
30-20-10
Alternating Pistols
6-4-2
Rope Climb
Friday 4/25
Friday 5/2
Warm-Up
Row 200 Meters
Jog 200 Meters
and then…
5 Clean Deadlift
5 Clean Pull
5 Muscle Clean (From Mid Shin)
5 Front Squat
A.
Eight sets (Every 2:00):
Hang Clean + Clean
B.
For time:
100 Calorie Assault Bike
100 hang power clean and press (95/65)
Saturday 5/3
Saturday 5/3
Warm-Up
200 Meter Row Erg
and then…
With 2.5 lb plates complete:
Y, T, W’s x 8-10 reps
150 Meter SkiErg
followed by…
5 Shoulder Press
5 Push Press
5 Push Jerk
A.
Every 2:00 for Six sets:
1 Strict Press + 2 Push Press + 3 Push Jerk
(build to a heavy)
B.
As many rounds and reps as possible in 12 minutes:
5 Shuttle Runs (25′ down; 25′ back)
10 Shoulder to Overhead (135/95 lbs)
10 Burpee Box Jump Overs (24/20″)
C.
3 rounds:
100m sled pull
200 m Medball run