2024-04-08

Monday

Back squat 3×10

Front squat 3 x10

*cycle sets – straight from back squat to front squat

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22min AMRAP
400m Run
5 Rounds of Cindy
400m Run
3 Rounds of Cindy
400m Run
1 Round of Cindy
(When you finish the 1 Rnd of Cindy go back to the top with the 400m and back to 5 rounds of Cindy)

Tuesday

Bench 3×10

Hand Release Push ups 3 x10

*cycle sets – straight from bench to pushups

Tricep pushdowns 3×10

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Partner Workout
3 Rounds for Time:
60 KBS
50 DB Push Press
40 Cal Abike
Divide work as desired

Wednesday

Strict Press 3×10

Push Press 3 x5

*cycle sets – straight from strict to push

Bicep curl 3×10

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5 Rounds for Time:
15 Wall Ball
50 Double Under
15 Burpee

Thursday

5×5 Clean and jerk

100 sit ups

40 russian twist

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For Time: 10-8-6-4-2

Hang Power Clean 135/95lbs (able to go 10 unbroken fresh, yet it’s a bit tough to complete) 

2-4-6-8-10 Wall Walk

Friday

Deadlift 3×10

Bulgarian Split Squat 3 x5

*cycle sets – straight from deadlift to split squat

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Partner Workout

5 Rounds Each for Time:

5 Overhead Squat 95/65lbs – goal is able to complete unbroken each set 

10 Box Jump

 15 Cal Row 

Rest while partner works.