Workouts Week of 04/04/2022-04/09/2022

Monday – 4/4/22:
Strength/skill:
Every 90 x53 hang power cleans *build to heavy. From above knee. Last set is HEAVIER than workout weight. 
“Burnin’ Rubber”
For Time:
15 Hang Power Cleans  
50/42 cal bike 
12 Hang Power Cleans 
40/35 cal bike 
9 Hang Power Cleans  30/26 cal bike 
Barbell: 185 / 135 lb 
Score: Total Time.   

Tuesday – 4/5/22:
 Strength:
Every 90s x5
8 reverse deficit DB front rack lunges AHAP*3/2” deficit, all sets are HEAVY! 4 each leg. 
“All Hands On Deck”
 AMRAP 20:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders 
20 Kipping Handstand Push-ups
30 Double Unders 
100-ft. Dumbbell Front Rack Walking Lunge
Dumbbells: 50 / 35 lb’s*
Score: Rounds + Reps. Every fully completed 25ft farmers carry/lunge will equal 1 rep (300ft = 12 Reps).   

Wednesday – 4/6/22:
“Brief Relief”
5 x AMRAP 3
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wallballs 20 / 14 lb to 10/9ft.  
Rest 1 Minute Between Rounds
Score: Enter rounds + reps each round. You overall score will be the sum total of all rounds. 

Thursday – 4/7/22:
 “X-Men”
Teams of 2
AMRAP 25
25’ Wolverine crawl 
30 DB clean and jerks
 50’ wolverine crawl
20 Burpee DB deadlifts 
75’ Wolverine crawl
10 Devils Press
Dumbbells (50’s/35’s)*mod bear crawls. All mvmts are double DB. In order to switch, non working partner must row 300/250m. 

Friday – 4/8/22:
“Antsy”
5 Rounds For Time: (25min cap)
400 Meter Run
15 Overhead Squats 95 / 65 lb
5-4-3-2-1 Rope Climbs (15ft.)
Score: Total time.  

Saturday: – 4/9/22:
“Mani-Pedi”For Time:
500 Meter Row
30 Toes to Bar
15 Clean & Jerks
 500 Meter Row
20 Toes to Bar
 10 Clean &Jerks 
500 Meter Row
10 Toes to Bar
5 Clean & Jerks 500 Meter Row
Barbell: 135 / 95 lb

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