Monday, April 23rd, 2018

Monday, April 23rd, 2018
Programming 4/23-4/30
MONDAY
Strength
Every 2 Minutes For 10 Minutes: 3- 7 Hand Stand Pushups 
*Goal Is T0 Practice The Skill, Not Build Capacity
METCON

EMOM:15
Minute 1 : 15/12 Calorie Bike
Minute 2 : 8 Dumbell Cluster (50/35)
Minute 3 : 10 Chest To Bar Pull Ups
*Level 1: 15/12 Calorie Bike
*Level 2: 13/10 Calorie Bike
*Level 3: 11/8 Calorie Bike 

* 2 Ab Matt For HSPU
* Scale For HSPU Is 2-3 Wall Walks
TUESDAY
Strength
Back Squat 3-3-3-3-3
*Goal is to build to a heavy 3
*Warm Up Sets 3×2 reps
*Aim To start At 75%
Perform A Set Every 2:15
Metcon

12 Minute AMRAP:
50 Double Unders
15 Russian Swing (70/53)
12 Toes To Bar

*Scale For Double Unders Is Either 100 Singles Or 45 seconds Of Double Under Practice
 
WEDNESDAY
Metcon

On a 4 Minute Clock:
Run 400 Meters
15 Wall Ball
Max Pushups with time Remaining
x5

*Rx+ Wear Your Weighted Vest
Acessory
Crossover Symmetry 
Olympic Lifting Class
A) Build To A Max Overhead Squat
B) Every 2 Minutes for 12 Minutes:
1 Power Snatch + 1 Hang power Snatch + 1 Hang Snatch
THURSDAY
METCON

For Time: 
Row 2000/1500 Meters
Run 1 mile
Row 1000/750 meters
Run 800 Meters
FRIDAY
Olympic Lifting
1 Power Snatch+ 1 Hang Power Snatch +1 Over Head Squat
METCON

9 Minute AMRAP:
15 Hang Power Snatch (75/55)
5 Bar Muscle Up
 Level 1: 5 Bar Muscle Up
Level 2: 3 Bar Muscle Up
Level 3: 10 Chest To Bar
Level 4: 10 Pull Up
Level 5: 10 Jumping Chest To Bar
SATURDAY
METCON

In Teams Of 2:
14 Minute AMRAP:
150 Air Squats
6 Rope Climbs
75 Box Jumps Overs
6 Rope Climbs
*All Reps Are To Be Split Evenly
Rest 2 Minutes
Then….
14 Minute AMRAP:
10 Dumbell Bench Press (50/35)
10 Bent Over Dumbell Row (50/35)
10 Burpee Over 1 Dumbell
 *Partner 1 Performs 1 Full Round While Partner 2 Rests Then Partner 2 Completes A Round While Partner 1 Rests
SUNDAY:
METCON
With A Partner!
4 Rounds For time:
Bike 60 calories/ 40 calories
Run 800 meters
*Rest 2 minutes between sets
*Reps Are To Be Split Evenly On The Bike
*Run Is To Be Ran Together