April 11 - April 16, 2022

Monday  April 11, 2022

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

MOBILITY :  Active Pause Scorpion banded trap release

STRENGTH : Dumbbell Bench Press set a 5 rep. number for a 4 week series

METABOLIC CONDITIONING :

3 rounds for time of:

Row 500 meters
21 burpees
Run 400 meters
Rest 3 minutes

Tuesday  April 12, 2022

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

MOBILITY :  side lunge and hold banded ankle mobility

STRENGTH : Deadlift to 90% of your previous best

METABOLIC CONDITIONING:

AMRAP 12 minutes:

3 pull-ups
25 Double-Unders

6 pull-ups
25 Double-Unders

9 pull-ups
25 Double-Unders

12 pull-ups
25 Double-Unders

ya, you get the picture….

Wednesday  Mash-Up April 13, 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 -

15-12-9 reps of:
Squat Snatch, 155/105
Bar-facing Burpee

5 Rounds of:
20 Lateral Box Overs
15 Push Press, 75/55
10 Toes-to-bar

21-15-9 reps for time of:
Hang Power Clean, 135/95
Calories, Air Bike

*Rest 3 minutes between workouts.

“Team Thursday”   April 14, 2022

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

MOBILITY :  roll posterior chain arm grinders sit & reach

STRENGTH : Team Deadlift : 5 attempts of 5 reps. (Total weight + bar on last successful 5 rep. lift)

METABOLIC CONDITIONING :

16-14-12-10-8 reps per partner of:

Partner Leg Throws

Everyone over “The Wall” (wherever you are - get in line)

Partner Wall Ball

Friday  April 15, 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 3 rep. number

METABOLIC CONDITIONING:

3 Rounds for time of:
100m Farmer's Carry
30/20 Calories (Row - Ski - Bike)
20 V-ups

Saturday  April 16, 2022 8 - 10am

OPEN GYM – with suggestions