Monday 4/26
30MIN Ascending Ladder
1,2,3,4……..
Heavy KB Headcutters
Burpee Pull-Ups
Meters x 50
Then
Core Circuit - Coaches Choice
Tuesday 4/27
EMOM12
MIN1: 10 Single Leg Deadlifts (R)
MIN2: 10 Single Leg Deadlifts (L)
MIN3: 10 Split Squats (R)
MIN4: 10 Split Squats (L)
Then
2 Rounds
400M
20 Weighted Sit-Ups
20 Weighted Step-Ups
*Rest 1MIN*
400M
20 KB Swings
30 Box Jumps
*Rest 1MIN*
Wednesday 4/28
E2MOM10
Strict Press
5 Reps
*Ascend in weight but must keep reps unbroken
Then
In 12MINS complete
60 KB Swings
In remaining time:
AMRAP
5 Hang Cleans
5 Push Press
5 Burpee Lateral Jump Over (BB/DB/KB)
Thursday 4/29
E3MINS x 5
Round 1:
10 Squat Cleans
10 Box Jumps
20 Sit-Ups
Round 2:
8 Squat Cleans
10 Box Jumps
20 Sit-Ups
Round 3:
6 Squat Cleans
10 Box Jumps
20 Sit-Ups
Round 4:
4 Squat Cleans
10 Box Jumps
20 Sit-Ups
Round 5:
2 Squat Cleans
10 Box Jumps
20 Sit-Ups
The remaining time left in the 3MINs is your rest and/or weight change.
MODS: Instead of squat cleans you can do KB Cleans + Goblet Squats
Then
EMOM10:
10 Double Unders or attempts
6 Hand Release Push Ups
*perfect day for DU practice!
Friday 4/30
EMOM until you reach 40 DB Box Step Overs
Min 1: 100M sprint
Max DB Box Step Overs
Min 2: 8 Alt DB Snatch
Max DB Box Step Overs
*continue alternating between meters and snatches
(15MIN Cap)
Then
Core
50 Sit Ups
50 Alt. Single Side V-Ups
50 Flutter Kicks
*EMOM: 4 Plank Ups (starting at the 0:00 minute)*
Saturday 5/1
9AM - Coaches Choice
Sunday 5/2
Option 1:
20MINs to work up to a Heavy set of 5 Back Squats
*OK to use RIG and partner up if OK with sharing equipment) *masks required*
Option 2:
E2MIN20
5 Front Squats (Must clean from floor)
5-10 Push-Ups
Then
AMRAP10
10 Deadlifts
5 Push Jerks
10 Wall Balls
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