Training March 27th – April 2nd

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SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

 Pullup Cycle

Week 1 Day 1

-then-

Overhead Squats Week 5 of 8

10 x 4

Use the load you used for the 10 x 3 workout two weeks ago.

TUESDAY

 15 mins to find a 2RM Back Squat

-then-

3RFT:

20 Kettlebell Swings @ 1.5/1.0 pood

15 Hang Power Cleans @ 95/65#

10 Box Jumps @ 24/20”

WEDNESDAY

Pullup Cycle

Week 1 Day 2

-then-

“JT”

21-15-9

Handstand Pushups

Ring Dips

Pushups

THURSDAY

For time:

Run 800m

2 Rounds

12 Thrusters @ 95/65

50 Double Unders

Run 400m

8 Rope Climbs

Run 800m

FRIDAY

Pullup Cycle

Week 1 Day 3

-then-

Deadlift Ladder 1…5 @ 80% 1RM

Pullup Ladder 1…10

Row/Bike Ladder

1…done

During a ladder the first minute you perform 1 rep. The second minute you perform 2 reps…and so on. You get to rest any portion of the minute after you have completed the required reps for that minute. The deadlift ladder stops at 5 minutes (5 reps). The pullup ladder stops at 10 minutes (10 reps). The row/bike ladder stops when you can no longer complete the required number of calories within the minute.

 SATURDAY

Clean & Jerk Clinic @ 9 AM

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