Monday, April 2nd, 2018

Monday, April 2nd, 2018
Programming 4/2 – 4/7/18
MONDAY
METCON
7 rounds for time: 
4 ring muscle ups (level 4 – see scaling options), 
7 burpee box jumps, 
11 goblet squat (70/53 lbs).
*Time Cap: 17 minutes
**Pick one of the 4 different levels that will be a challenge but still allow you to move through the workout with intensity. 
Level 4: 4 ring muscle ups
Level 3: 7 chest to bar pull ups
Level 2: 7 chin over the bar pull ups
Level 1: 7 jumping chin over the bar pull ups w/2 second negative.
ACCESSORY
6 minute EMOM:
Minute 1: :45 second HS Hold (scale to a wall walk + hold)
Minute 2: :45 second hollow body hold
Minute 3: :45 second superman hold 
TUESDAY
STRENGTH
10 minutes to build to a challenging 3 rep deadlift 
METCON 
21-15-9 reps for time of: 
Row (calories),
Deadlift (185/125 lbs), 
Dumbbell push press (50/35 lbs)
WEDNESDAY
OLYMPIC LIFTING

Every 1:30 x 10 sets (building)
3 position clean (from the floor, mid thigh, high hang).
METCON
On a 10 minute clock complete
“Annie”
50-40-30-20-10 reps of 
Double unders & Sit ups
….with time remaining, AMRAP of…
Rowing Push ups (50/35 lbs)
*score is total rowing push ups.
*Scale the double unders to 100-80-60-40-20 singles 

WEIGHTLIFTING (6:30 – 7:30PM)
A) Snatch balance
12 minutes to build to a heavy single.  
B) EMOM x 15: 
1 hang snatch (building) 
THURSDAY
METCON
Every 6 minutes for 30 minutes (5 rounds): 
Row 500 meters, 
Run 400 meters
*Record all round times. 2 scores, your fastest and slowest. 
FRIDAY
STRENGTH
Back Squat 5×3 (all sets at 77.5% of your 1RM).
*Perform a set every 2:30
*Warm up sets EB 5, 2-2-1-1. 
METCON

3 rounds for time: 
24 dumbbell hang snatch (12R + 12L 50/35 lbs),
20 lateral burpees over the dumbbell. 
16 toes to bar. 
 

 
SATURDAY
METCON

Teams of 2 (MM/FF)
From 0:00 – 12:00 
Build to a 5 rep max hang clean*
*if you have to lower the bar to the ground to re-grip before completing the 5 reps, it doesn’t count.
*score is total load from each partner’s heaviest set.  

From 12:00 – 20:00 
Row for max calories (switch with your partner as desired)
*score is total calories. 

From 20:00 – 30:00
AMRAP 
8 American Swings (70/53 lbs)
8 push ups,
8 air squats
*1 partner works at a time and completes all reps before switching.