Monday, April 9th, 2018

Monday, April 9th, 2018
Programming 4/9 – 4/12
MONDAY
BODY WEIGHT STRENGTH 
4 supersets
5-7 strict weighted pull ups
Max rep deficit push ups (45 lb plates)
~rest 90 seconds between sets~
METCON
Row for max meters in 20 minutes.
*every 4 minutes stop rowing and perform 30 wall balls. 
*the workout starts with wall balls. 
*score is total meters. 
*Workout courtesy of Susu <3
TUESDAY
METCON
3 rounds for time: 
15 push jerk (135/95 lbs),
15 toes to bar,
20 russian swings (70/53 lbs) 
ACCESSORY 
5 x 80′ dumbbell farmers carry 
WEDNESDAY
STRENGTH

Tempo Front Squat
4-4-3-3-2 (build with each set)
*Tempo: 3 second down, no pause in the bottom, aggressively stand.
*Perform a set every 2:30.
METCON
12 minute AMRAP: 
6 single arm dumbbell hang power clean and push press (50/35 lbs right arm)
6 single arm dumbbell overhead reverse lunge (50/35 lbs right arm)
6 single arm dumbbell hang power clean and push press (50/35 lbs left arm),
6 single arm dumbbell overhead reverse lunge (50/35 lbs left arm),
6 hand release push ups,
6 jump squats.

WEIGHTLIFTING (6:30 – 7:30PM)
A) 7 light sets of: 
1 hang muscle snatch + 1 snatch push press + 1 OHS
B) Snatch
1×2 (70%)
1×2 (75%) 
1×1 (80%)
4×1 (85%)

 
THURSDAY
METCON
“The Ghost” 
6 rounds for total reps
1 minute of rowing (calories),
1 minute of double unders, 
1 minute of burpees, 
1 minute rest. 
FRIDAY
METCON
For time: 
Run 800 meters (up Manville and around the tree and back)
…then…
18 dumbbell thrusters (50/35 lbs),
10 bar muscle ups (level 4),
15 dumbbell thrusters,
8 bar muscle ups, 
12 dumbbell thrusters, 
6 bar muscle ups
Level 4: bar muscle ups
Level 3: 15, 13, 11 chest to bar pull ups
Level 2: 15, 13, 11 chin over the bar pull ups
Level 1: 15, 13, 11 jumping chest to bar pull ups. 
 

 
SATURDAY
METCON

30 minute AMRAP:
Teams of 3: 
Bike 120/90 calories (split evenly), 
9 rope climbs (each teammate does 3), 
Run 400 meters (all teammates run) 
90 dumbbell snatches (50/35 lbs split evenly)*
9 rope climbs (each teammate does 3), 

90 goblet squats (split evenly)**
*during the snatches 1 teammate must always be holding a plank. 
**during the goblet squats 1 teammate must always be hanging from the pull up bar.