April 4 - 9, 2022

Monday  April 4, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  side lunge and hold - Total Shoulder

STRENGTH : Overhead Squat work to a 5 rep. number

METABOLIC CONDITIONING:

12-9-6 reps for time of:

Snatches
Burpee box jump-overs

♀ 20-in box, 65#
♂ 24-in box, 95#

Tuesday  April 5, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  roll posterior chain arm grinders sit & reach

STRENGTH : Clean & Jerk work to a good 3 rep. briefly pause and set-up prior to each lift.

METABOLIC CONDITIONING :

2022 Individual Quarterfinal Workout 3 (partial)

For time:

8 wall-ball shots
4 shuttle runs
1 rope climb

16 wall-ball shots
8 shuttle runs
2 rope climbs

24 wall-ball shots
12 shuttle runs
3 rope climbs

Wednesday  Mash-Up April 6, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  4 mobility movements Gather up equipment

For total time:
800m run
20 Deadlifts, 315/205
800m run

42 AbMat sit ups
21 Push Jerks, 115/75
30 AbMat sit ups
15 Push Jerks, 115/75
18 AbMat sit ups
9 Push Jerks, 115/75

7 Rounds for time of:
50 Double-unders
15 Kettlebell Swings, 70/53

*Rest 3 minutes between workouts.

“Team Thursday”   April 7, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  roll posterior chain arm grinders sit & reach

STRENGTH : Strict Press 5 rep. total teams of 2 or 3 determined by participation - F/F, M/M, F/M, F/F/M, M/M/F…)

METABOLIC CONDITIONING :

Four x 3-minute rounds with 1 minute rest between rounds of:

Team 10 push presses (preferably teams of 3 athletes)

Friday  April 8, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Squat & drive knees out Forearm grinders

STRENGTH : Back Squat work to a good 5 rep. 85% is the goal

METABOLIC CONDITIONING:

3 Rounds for time of:
9 D.B. Push Press, 60% 1RM
12 Toes-to-bar
15/10 Calories, Air Bike

Saturday  April 9, 2022 8 - 10am

OPEN GYM – with suggestions

"Filthy 50's"
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 53/35
50 Steps, Walking Lunge
50 Knees-to-elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double-unders

(scale 25 x 2sets etc)