Workout of the Day
Warm Up
3 Rounds
8 Spider Lunge w/ reach up
8 Squat to Bootstrappers
8 Jump Squats
8 Alt Dead Bugs
Bike/Row Intervals
Prep: 2 rounds of :30 on, :30 off (easy, moderate)
Two blocks of:
4 Rounds
:30 Sprint/:30 Rest
1:30 Minute Rest
Rest an additional two minutes (thoroughly …
Warm Up
3 Rounds
6 Alt T Push Ups
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Jump Squats
Strength
Jerk Complex
Prep (10 Minutes)
2×5 Drop to Split Stance from Extension*
1×5 Strict Press w/bar
2×2 Push Press+1 Power Jerk+1 Split jerk
Work:
Every 2 Minutes for …
Warm Up
3 Rounds
10 Pause Squats
5 Rolling Split Straddles
10 Alt Samson Lunges
20 Mountain Climbers
1:30 Single Leg Flexion/side
Strength
Pause Back Squat (20 Minutes)
Prep:1×10 w/bar, 3×5 working up
Work: 4×6 at same weight (~65-70% 1RM, or 103-105% of 3×8 from 3/31)
Met Con
For Time …
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Pause Squats
6 Reverse Hand Spider Lunges
12 Mountain Climbers
1:30 Death Stretch/side (:45 low/:45 high)
Prep (9 Minutes)
1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)
2×5 Thrusters (light)+5 Kip Swings+ :30 Bike/Row (building)
2×3-5 Thrusters (working weight)+3-5 Pull Ups+ …
Monday, 4/5: Met Con – Thrusters, Pull Up, and Bike/Row Cals
Tuesday, 4/6: Pause Back Squat & Met Con – Running and Lunges
Wednesday, 4/7: Jerk Complex & Met Con – Hang Clean & Jerks and Double Unders
Thursday, 4/8: Bike/Row & Core Work
Friday, 4/9: Gymnastic
…
Warm Up
3 Rounds
6 Squat to Bootstrappers
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
Strength
Clean Complex (25 Min)
Prep:
1×3 High Hang High Pull+3 High Hang Power Cleans+6 Front Squats
1×3 Hang High Pull+3 Hang Power Cleans+6 Front Squats (empty bar through this set)…
Warm Up
3 Rounds
5 Dolphin Push Ups
10 Pause Squats
5 Squat to Bootstrappers
15 Mountain Climbers
Strength
Push Press and Pull (20 Minutes)
Prep:1×5 Strict Press w/bar, 3×3 Push Press working up
Every 2:30 for 15 Minutes (6 Rounds)
Push Press 3-3-2-2-1-1working up
After Rounds 1,3,5: 8-10 Single …
Warm Up
3 Rounds
15 Band Good Mornings
10 Spider Lunges
5 Plank to Squat
10 Supine Scorpion
Prep (9 Minutes)
2x:30 Bike/Row (easy)+6 Russian KB Swings+3 Burpees
2x:30 Bike/Row (moderate)+6 OH KB Swings+3 Burpees
2x:30 Bike/Row (hard) Rest :30
Met Con
AMRAP 24 Minutes
12 Cal Bike/Row
18 KB …
Warm Up
3 Rounds
10 Pause Squats
5 Single Leg Pause Hip Bridges/side
10 Alt Dead Bugs
3-2-1 Band X Walk
1 Minute Squat hold
1 Minute Single Leg Flexion/side
1 Minute Squat hold
Strength
Pause Back Squat (25 Minutes)
Prep:1×10 w/bar, 3×5 working up (all pause)
Work: 3×8 at …