Monday: 4.8.19
Gymnastic pressing skill/strength work
-Dip top position hold
-Negative dips
-Shoot through on paralettes
-Shoulder stand on rings or paralettes
Then,
For time
30 Russian kettlebell swings 55/35#
30 Wall ball shots
60 Double unders
20 Russian kettlebell swings 55/35#
20 Wall ball shots
40 Double unders
10 Russian kettlebell swings 55/35#
10 Wall ball shots
20 Double unders
Tuesday: 4.9.19
10-10x Back squat
In 15 minutes or less, build up to two sets of 10 reps at the same weight. Try to use the same weight used on 4.2.19
Then,
5 Minute amrap of
200m Row
20 Strict pull ups
20 Box facing burpee box jump overs
Wednesday: 4.10.19
For time
3 Rounds of
10/7 Cals on air bike
20 Alternating single arm dumbbell snatches 50/35#, 10 per arm
Directly into
3 Rounds of
15/10 Cals rower
10 Hang power cleans 135/85#
Directly into
3 Rounds of
50 Double unders
10 Handstand push ups
Thursday: 4.11.19
3-3-3x Deadlift
Weights do not need to be the same on each set. Score is the total of three heaviest sets.
Then,
5 Rounds of
8 Hang power snatch 95/65#
8 Plyo wall ball front squats 20/14# (full depth squat with a jump at the top)
100m run
Friday: 4.12.19
In 5:00 or less
For time
6 Ball over pull up bar 40/20#
30′ Sled drag 135/90# additional weight
30 Sled push 135/90# additional weight
30′ Sled drag 90/45# additional weight
30 Sled push 90/45# additional weight
Not for time, but must be completed before 5:00 is up
1000/800m Air bike
Repeat for 3 rounds. Record round times, ball weight, and sled weight.
Saturday: 4.13.19
4 Rounds for time of
400m Run
4 Slam ball over shoulder
4 Ring muscle ups
20 Box jumps 24/20″
The 4 slam ball reps should probably take between 30 and 60 seconds. Adjust the weight and reps accordingly.
