18April2016 – Monday

1. Warm-up –  Run 800 M – Weakness Warm Up

2. Strength – Deadlift 4×4
First three sets are warm-up sets between 60 and 75%
Final set is only working set at 80%

3. Met-Con – For Time:
21-15-9
OHS 95/65lbs
Hang Power Clean 95/65lbs

4. Gymnastics Test – 4 Rounds for Time:
Row 21/18 Cals
21 Pull Ups
Rest :90

19April2016 – Tuesday

1. Warm-up – 3 Slow Rounds:
Row 250m
20 Sec Handstand Holds
15 GHD Sit Ups


2. Strength – Split Jerk 5×3 at 70%
Perfect reps only
Movement feels good make your way into the 80’s

3. Met-Con – 3 Rounds For Time:
100 Air Squats
10 Chest to Bar


4. Gymnastics Test – For Time:
1-2-3-4-5-6-7-6-5-4-3-2-1
UB Strict HSPU
Rest as needed between sets, sets MUST be UB, if you fail mid-set, you have to begin that set over.

20April2016 – Wednesday

1. Warm-up – 3 Slow Rounds:
1 Rope Climbs
15 Hip Extensions

2. Strength – Squat Clean 5×3 at 70%
Perfect reps only
If the movement feels good make your way into the 80’s

3. Met-Con – AMRAP 8 Minutes:
Climb the Ladder of:
2 Power Snatch 95/65lbs
10 Toes to Bar
4 Power Snatch
10 T2B
6 Power Snatch
10 T2B
And so on…

4.Interval – 3 Rounds For Time:
Row 500m
30 GHD Sit Ups
Rest :90

21April2016 – Thursday

1. Warm-up
15 Wallballs
7 Strict Pull Ups
10 Wallballs
7 Strict Pull Ups
5 Wallballs
7 Strict Pull Ups

2. Strength – Push Jerk 5×3  @ 70%
Perfect reps only
Movement feels good make your way into the 80’s

3. Met-Con – AMRAP 15 Minutes:
10 Deadlifts 225/155lbs
30 Wallballs 20/14lbs
Row 250m

22April2016 – Friday

1. Warm-up
50 Box Step Ups w/ 45/15 Bar

2. Strength
Back Squat 3×5 @70-80%

3. Met-Con – “Lynne” 5 Rounds of Max Reps – 30 Min Time Cap
Body Weight Bench Press
Pull-Ups
Rest as needed between sets

4. Gymnastics Interval – 4 Rounds for Time:
Row 20 Cal
20 Alternating Pistols
Rest :60