Monday 4/19
EMOM20 (5 Rounds)
MIN1: Max Box Jumps
MIN2: Push Press
MIN3: Cals
MIN4: Rest
Then
10-1 Devil’s Press
200m Run/Row/Ski after each round
Tuesday 4/20
*40 Minute Cap
3MIN Work : 1MIN Rest
AMRAP3
1. 40 Double unders > Single Unders x 2 10 Deadlifts
*Rest 1 MIN*
2. 10 Wall Balls 5 Power Cleans > Hang Power Cleans
*Rest 1MIN*
3. 15/10 Cals 5 Shoulder to Overhead
Continue alternating through each of the AMRAPs for 3 Minutes work:1 minute rest until you reach 150 BARBELL Reps
*Example*
4 Rounds on the 1st AMRAP
3 Rounds on the 2nd
2 rounds on the 3rd
1st: 10+10+10+10+
2nd: 5+5+5+
3rd: 5+5= 65 Reps
Wednesday 4/21
3 Sets for Quality
10 KB/DB Bench Press from Floor (Opt Glute Bridge)
10 Pausing Hanging Knee Raises *pause at the 90* > 10 Single Side Tuck Ups (per side) https://youtu.be/cVuSKuCOF6s
10 Single KB Crossbody Deadlift (per side) https://youtu.be/s_73WQwPylM
Then
AMRAP12
2 - 4 - 6 - 8 - 10 - 12 …….
Burpee Box Jumps
*2 Plank to Pike on Box between rounds (ADV: Add pike push up) https://youtu.be/A1060qp-iHE
Thursday 4/22
CFCA mile run for time
(Hill Loop + Flat Loop) or 1600m
Directly into:
5 Rounds
30 Air Squats
20/15 Cals
10 DB Clean & Jerks (per side)
Friday 4/23
“Tabata This”
Tabata Machine Rest 1 minute
Tabata Squat Rest 1 minute
Tabata Pull-up > Ring Rows > Bent Rows Rest 1 minute
Tabata Push-up Rest 1 minute
Tabata Sit-up
Each Tabata Interval is 8 Rounds of :20 Work/:10 To Rest. Stay in one movement for all 8 rounds before your 1:00 Rest.
Then
EMOM10
Evens – 10 Front Rack Lunges
Odds – 10 Z Press https://youtu.be/wl_gBPUrdsc
*2DBs, KBs or empty BB
Saturday 4/24
9AM - Coaches Choice
Sunday 4/25
Coaches Choice