Training April 1st – 7th

SUNDAY

Closed for Easter

MONDAY

Strict Handstand Pushup Cycle

Week 1 Day 1

-then-

AMRAP 20

160’ Walking Lunge

25 Wall Ball Shots @ 20/14#

3 Stone to Shoulder @ 173/115

TUESDAY

Find a 1RM in the Complex: Power Clean + Push Jerk

-then-

“Grace”

For time:

30 Power Clean and Push Jerks @ 135/95#

*Time Cap: 10 min

WEDNESDAY

Strict Handstand Pushup Cycle

Week 1 Day 2

-then-

4 Rounds

400m Run

50 Squats

2 Rope Climbs

Time Cap: 25 min

THURSDAY

“Viking Clean 2.0”

Partner WOD

AMRAP 28

In teams of 2: Clean for max load while completing the required rowing.

Rules:

*One athlete rows while partner performs Clean. Partners must switch every 2 minutes. While one partner is rowing, other partner will work up to a heavy Clean and record his one heaviest successful Clean during the 2-minute interval. Then when that athlete gets on the rower, he/she must complete 400/350m within the 2-minute interval. If the athlete fails to complete the required meters, then his previous Clean does not count toward the team total.

FRIDAY

Strict Handstand Pushup Cycle

Week 1 Day 3

-then-

AMRAP 7

3-6-9-12…

Deadlift @ 245/165#

Chest to Bar Pullups

SATURDAY

Find a Max in the Complex:

5 Back Squats + 1 Behind the Neck Jerk + 3 Overhead Squats

-then-

3 Rounds:

Run 400m

15 Overhead Squats @ 95/65#

5 Pullups

10 Pushups

15 Squats

*Time Cap: 22 min

*Fun Fact: Each round of the workout is 1 round of Nancy + 1 round of Cindy.