APRIL 21
NINE INCH NAILS
Weighted Strict Pull-Ups
4 Sets:
3 Weighted Strict Pull-ups
-3 Second Pause chin overbar
* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets
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On the Minute x 9:
5 Front Squats (135/95)
Max Burpee Bar Muscle-ups
APRIL 22
JABBA THE HUTT
Deadlift for load:
4 Sets:
3 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps
* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets
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For Time:
10 Strict Toes To Bar
20 Box Jumps (30/24)
30 Handstand Push-Ups
800 Meter Run
30 Handstand Push-Ups
20 Box Jumps (30/24)
10 Strict Toes To Bar
Time Cap: 18 Minutes
APRIL 23
TABOO
Bench Press for load:
4 Sets:
3 Bench Press
- Rest 20 Seconds -
3 Plyo Push Ups
* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets
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TABATA [8 x :20 Work + :10 Rest]
A) Barbell Floor Press (135/95)
B) Row Calories
C) Wallballs (20/14)
D) Row Calories
* Complete 8 Rounds @ Station Before Advancing
APRIL 24
HANDS UP
5 Rounds For Time:
10-20-30-40-50 Calorie Bike
5 Power Cleans (155/105)
50 Meter Double Dumbbell Front Rack Carry (50/35)'s
Women's Calories: 8-16-24-32-40
Time Cap: 25 Minutes
APRIL 25
DG | HERO
Back Squat for load:
4 Sets:
3 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)
* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets
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AMRAP 10:
8 Toes to Bar
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges
Dumbbells: (35/25)'s
APRIL 26
NO CLASS | OPEN GYM ONLY
BEFORE 8AM | AFTER 1PM
APRIL 27
BAGGAGE CLAIM
4 Rounds For Time;
2,000/1,800 Meter Bike Erg
200 Meter Farmers Carry (50/35)'s
Time Cap: 30 Minutes
RECOVERY
KG | (22.5/15)
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SUNDAY RUNDAY
Beginner: Run 1 Mile
Intermediate: Run 2 Miles