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
