April 4th Workouts
Monday
10 min cap
warm-up
3 rounds
100m run or 15 pulls on rower
10 groaners
10 air squats
10 good mornings
into…
2 rounds
10 push press
20 bent row
10 min EMOM
15 Wall balls
15 DB flys
into…
STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift
WORKOUT
12 min Cap
5 SETS*
200m Run or 250m Row
15 Pull-Ups
-Rest 1:00 b/t Sets-
*The goal is to have each Set within :05-:07 of one another.
Tuesday
STRENGTH
ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Bench Press
Week 1 of 9
WORKOUT
AMRAP x 13 MINUTES
6 DB Devils Press (35/20)
12 Box Jump Overs (24/20)
6 DB Devils Press (35/20)
18 Alt. V-Ups
(Score is Rounds + Reps)
Wednesday
STRENGTH
ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
10 Hang Power Cleans (95/65)
10 Back Squats
10 Back Rack Lunges
*If complete 3 Rounds in 10:00 or faster, option for a 4th Round.
Thursday
Warm up
3 rounds
1:00 bike
10 push ups
10 bent row
Warm-up
4 SETS every 2:00
10 Half Kneeling DB/KB Arnold Press :30 SA Half Kneeling Overhead Hold
10 Supported DB/KB BOR
*Complete all reps on one arm and then complete all reps on the other arm with minimal rest b/t switching sides.
STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Push Jerk
WORKOUT
EVERY 3:30 x 4 SETS
15/12 Cal Bike
12 Burpees to Target*
9 Shoulder to Overhead (65% of 3-Rep Push Jerk)
Friday
Open Gym
Saturday
STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Push Jerk
WOD
100 DU
10 Hang cleans 165/115
80 DU
10 Front squats
60 DU
20 Pull-ups
40 DU
20 Pull-ups
60 DU
10 Front squats
100 DU
10 Hang cleans