2024-04-22

Mon

Back Squat 3×6
Front Squat 3×3
*cycle heavier than last week

EZ Bar/Straight Bar Curl 3×10

—
800m Run
+
4 Rounds of:
5 Squat Cleans
10 Pull-up
15 Wall Ball
+
800m Run

Tues

Bench 3×6
DB Bench 3×6
*cycle heavier than last week

EZ Bar/Straight Bar Skull Crusher 3×10

—
20 Handstand Push-up
30 DB Snatch
40 Push-up
50 Cal Row
40 Push-up
30 DB Snatch
20 Handstand Push-up

Wed

Strict Press 3×6
Push Press 3×6
*cycle heavier than last week

BB Row 3×10

—

20min AMRAP for Quality:
Farmer’s Carry 100m
Side Plank x 0:30 each arm
Strict Pull-up in 1:00 (many as possible)
Double Unders x 50
Supinated Barbell Row x 15
Ski Cals 20/15

Thurs

C+J 3×3 heavier than last week

5 min accumulated plank

—

30-20-10
Toes to Bar
DB Front rack Reverse Lunges (L+R=2)
Renegade Row (same DBs as Rev Lunge; L+R=2)
DB Box Step-up (again same DBs as Rev Lunge; L+R=2)
Bike Cals

Fri

Deadlift 3×6
3×3 heavy DB step up

100 V Ups

—

23min AMRAP

200m Run

3 Rounds Cindy