Monday 4/12
10MIN Ascending Ladder
Chin-Ups/Pull-Ups
Push-Ups
1,1, 2,2, 3,3……
MODs: Modify/Scale Pull-Ups with Bands, (hard for you) Ring Rows or (heavy for you) Bent Over Rows
Then
:30 on / :30 off x 30 Minutes –
AD/Ski/Row
Air Squat + Lunge, L/R
Kettlebell Swings
Farmer Hold > Pinch Hold
Wall Sit
Tuesday 4/13
E2MIN10
5 Front Squats
5 Push Press
Then
10 - 8 - 6 - 4 - 2
Hang Squat cleans > Hang Clean
After each round, complete:
10 Push-Ups
15 KB Swings
Increase Weight each round:
The first round should be very easy, while the last round should be challenging but doable. Figure out what your first weight should be, figure out what your last weight should be and then fill in the blanks. Ideally, each round should be unbroken.
Option to say with a static weight (on the more conservative side) and work more on form.
Wednesday 4/14
AMRAP5 x 3
6 DB Snatches (3/3)
8 Box Jumps
10 Stand Kneel Stand (5r/5l) https://youtu.be/eTNJqbn45Yw
*Rest 1MIN between Rounds*
Then
AMRAP 2 x 4 Rounds
4 Burpees
8 Air Squats
*Rest 1MIN between Rounds*
Then
3-5 Rounds NFT
10 Hanging Knee Raises > Toes to KB
Max Ring Support, Tuck or Ring Plank/Plank Hold
Thursday 4/15
21-18-15-12-9-6-3
Thrusters
Cals
KB Swings
Then
In 2MINS
50 Hollow Rocks
In remaining time complete a plank hold
Rest 1MIN
In 2MINS
40 Sit-ups
In the remaining time complete a plank hold
Rest 1MIN
In 2MINS
30 V-ups
In the remaining time complete a plank hold
Friday 4/16
20 MINS for Quality
Work towards a heavy set of 3 Deadlifts
*Between sets complete 10 weighted glute bridges with plate* https://youtu.be/KcGSG8hF9HU
Resting intuitively throughout the 20 MINS
Then
"Diane - esque"
21-15-9
Deadlifts
DB/KB Seated Strict Press
Saturday 4/17
9AM - Coaches Choice
Sunday 4/18
50 - 40 - 30 - 20 - 10
Wallballs
Double-Unders
Sit-ups
*200m Run after every round*
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