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Monday, 4/16/2018
Warm Up:
Coach’s Choice + 15 Wall Balls
A. Every 90 seconds, for 9 minutes (6 sets):
1 x Muscle Snatch
(build over the 6 sets to something heavy for today)
B. Every 90 seconds, for 12 minutes (8 sets):
1 x Hang Squat Snatch + 1 x Squat Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%
C. 3 Rounds of:
400 Meter Run
30 Kettlebell Swings (16+/24+)
20 Chest to Bar Pull Ups
10 Burpee Box Jumps (20/24)
———-
Tuesday, 4/17/2018
Warm Up:
Coach’s Choice + 14 Wall Balls
A.Every 2 minutes, for 10 minutes (5 sets):
Back Squat
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
Rest 3 minutes, and then…
One set of:
Back Squat x the same number of reps achieved for max reps with 75%
B. 4 Rounds of:
6 Squat Cleans @ 75% of 1-RM
25 Wall Ball Shots (14/20)
50 Double unders/100 Singles
———-
Wednesday, 4/18/2018
Warm Up:
Coach’s Choice + 13 Wall Balls
A. Four sets of:
20 Total Front-Racked Alternating Reverse Lunges @ 30-35% 1 RM Front Squat
Rest 60 seconds
10 L-Seated Dumbbell or KB Presses
Rest 60 seconds
B. 4 Rounds of:
10 Toes to Bar
20 Kettlebell Snatches, Total (16/24)
400 Meter Run
———-
Thursday, 4/19/2018
Warm Up:
Coach’s Choice + 12 Wall Balls
A.Take 15 minutes to build to today’s 1-RM Power Snatch
B. EMOM for 20 minutes:
Even minutes – Row Sprint for 30 seconds
Odd minutes – 3 Power Snatch or Squat Snatch @ 75-80% of today’s 1-RM
———-
Friday, 4/20/2018
Warm Up:
Coach’s Choice + 11 Wall Balls
A.3 sets of:
10 Bench Press @ 80-85 % of 1 RM
Rest 60 seconds
Max Set of Strict Pull Ups
Rest 60 seconds
B. For time:
50 Push Ups
400 Meter Run
30 Ball Slams (20/30)
400 Meter Run
50 Push Ups
400 Meter Run
30 Ball Slams (20/30)
400 Meter Run
———-
Saturday, 4/21/2018
Barbell Club: TBD
In teams of two, complete the following for time:
300 Wall Balls (14/20)
4000 Meter Run (400 meter mark x 10, or 800 meter mark x 5)
5000 Meter Row
Teams get one rower and one ball, but may partition the work however they would like . . . and both should be working at all times.