Week of 4/8/24
Strength 20-25’
Working about every 4-5’
5 Rounds
BB Deadlift 5-10
Deficit push up on Double KB x 10-15 or until you break at the spine
Pull Up strict x 5
Double DB static Split Squat x 10-15/side (should be partial grip strength, probably heavy enough that you can’t hold for both right and left side reps)
Deficit push up on Double KB x 10-15 or until you break at the spine
Pull Up strict x 5
Conditioning 9’
Teams of 3 A Bike
10” buffer
P1- 30”
P2- Rest
P3- Plank
Strength: 20-25’
5 Rounds
10/s Heavy DB Loaded Step Up
5-7~ heavy Thruster (rack is ok if needed)
10/S KB Single Overhead KB Push Press
Training: 10’
10 minutes Cap on 6 Rounds
10/8 Calories
10 DB Hang Clean
10 DB Push Up
Gold Finish w/ Heavy KB = 24’
Silver Finish w/ heavy KB = 26’
Bronze Finish w/ Heavy KB = 28’
Cap 30’
*The KB can only ever rest in a true goblet position or do 2 pull up
50 KB Swing Overhead - 50 Burpee - Every 10 do 2 pull up +2
40 KB Front Squat Overhead - 40 No Push Up Burpee - Every 10 do 2 pull up +2
30 KB SDLHP- 30 Hand Release Push Up - Every 10 do 2 pull up +2
20/S KB Static Lunge - 20 Burpee - Every 10 do 2 pull up +2
10 KB Squat Clean- 10 No Push Up Burpee - Do 2 pull up
Finishing Options
A:
Cardio:
10 Stroke Pull Max Cal : 20” Rest X go until you close out 50 Cal
Or
B:
Arm Pump:
3-4 rounds
Hammer Curl x 15
Tri dip feet Elevated x 15
Thursday 4/11
Training 30’
*All these activities should force a transition about 10” till the minute
3 Rounds
1’- Kickstand KB Deadlift 10/s
1’- single leg kickstand squat, pistol, or band pistol 5/2
1’- monkey bars out/back 1 segment x 3
1’ transition outside
1’- 5,10,15,20,25 yard shuttle
3 Rounds
1’- Wall Ball as follows: Strict Press x 10; 1 brick higher push press x 10; full squat 1 brick higher x 10
1’- planks divide every 20”- seesaw; high to low; superman plank hold
1’- tri dips as follows: every 20” do 5 dips and hold in high dip the remainder of each interval
30” to transition outside
1’- 5,10,15,20,25 yard shuttle
30” to transition back inside
Mobility
Pick one:
2’ per side
Foam Roller I.T. band
Shoulder BB smash
Hamstring PNF
Training 40’
In groups of 3
Work every minute on the minute until you hit 30 laps of the lunge 40 Cap
Rounds 1-4
P-1 Max Rep Walking lunges DB Load (heavy for 1 length)
P-3 20 Wall Ball
P-4 10 Calories Bike
Rounds 5-8
P-1 Max Rep Walking lunges DB Load (heavy for 1 length)
P-3 12 box jump
P-4 10 Calories Row
Rounds 9-12
P-1 Max Rep Walking lunges DB Load (heavy for 1 length)
P-3 10 Burpee
P-4 10 Calories Run
Rounds 13-?
P-1 Max Rep Walking lunges DB Load (heavy for 1 length)
P-3 1’ Wall Sit
P-4 1’ plank
Saturday 4/12
Rules:
You must finish all work on the floor before you transition
A bike is 2.5 miles : 1 mile tread & 1600 meters row
No Transition- This forces the P2 to get work done ontime
X 5
P1- 1’ Max Distance
P2- complete 5 Burpee
P3- Rest
X 5
P1- 1’ Max Distance
P2- complete 5 Burpee + 7 Push Up
P3- Rest
X 5
P1- 1’ Max Distance
P2- complete 5 Burpee + 7 Push Up + 9 Squat
P3- Rest