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8
Apr

Friday April 9, 2021

Strength

P Clean + P Jerk + Jerk
3 working sets (1+1+1)
Rest 2:00 between sets

MetCon w/ a partner

The Waterboy 4 Rounds
AMRAP 4
10 Syncro Burpees
30 Syncro Air Squats
50 DUs each (at same time)
Max Wall Balls (20/14) in time remaining
Rest 2:00 between rounds

7
Apr

Thursday April 8, 2021

ACTIVE RECOVERY – Athletes Choice

Mayhem Bodybuilding

4 Supersets
15 Lat Pull Downs
15 Push-Ups
Rest 2:00
15 Seated Rows
15 Push-Ups

Bike Intervals

1:00 easy pace, 1:00 fast
1:00 easy pace, 1:00 faster
1:00 easy pace, 1:00 fastest

15:00 moderate pace
5:00 easy pace
15:00 fast pace
5:00 easy pace

Run Intervals

300m Run (fast pace), rest :45
400m Run (mod/fast pace), rest 2:00
500m Run (mod/fast pace), rest 2:00
600m Run (mod pace), rest 2:00
500m Run (mod/fast pace), rest 2:00
400m Run (mod/fast pace), rest 2:00
300m Run (fast pace)

6
Apr

Wednesday April 7, 2021

Strength

Push Press + Pause Push Jerk
:02 pause in catch
3x (2+1) @ 70-75% of P Press
2x (1+1) @ 70-75% of P Press
Rest :60-:90 between

MetCon

Glory Road 5 Rounds
200m Run or 24/18 Cal Row
200′ Sandbag or Farmer Carry
Rest 2:00 between rounds
Sandbag 150/100 Farmer Carry 70s/50s

5
Apr

Tuesday April 6, 2021

Strength

Tempo Pause B Squat
:03 down, :02 pause
5x 5 building each set

MetCon

Rocky IV AMRAP 20
20/16 Cal Row
10 Burpee Box Overs (24/20)
Rest :30 between rounds

4
Apr

Monday April 5, 2021

Strength

3 Position Snatch
Hi Hang- Hang- Floor
5 Sets building up from 65%

MetCon

DodgeBall (Cap 20:00)
21-15-9 Double DB F Squat (50s/35s)
12-9-6 Burpee Pull-Ups
Directly into
72 Alternating DB Snatch (50/35)

1
Apr

Friday April 2, 2021

Strength

Front Squat + Jerk
5 Sets (1+1) building each set
Suggested weights- 65, 70, 75, 80 and 85% of 1RM Jerk

MetCon

“Flash”
AMRAP 5
50 DUs
12 Deadlift (155/105)
Rest 2:00
AMRAP 5
50 DUs
9 Hang P Clean (155/105)
Rest 2:00
AMRAP 5
50 DUs
6 Shoulder to Overhead (155/105)

31
Mar

Thursday April 1, 2021

Active Recovery – ATHLETES CHOICE

Mayhem Bodybuilding

4 Sets (must be unbroken)
4-8-12
Strict Press (75/55)
Strict Pull-Ups
***rest 1:1 between sets

4 Supersets
12 DB Bench Press (moderate weight)
12 Pendlay Rows (clean grip)(moderate weight)

6 Supersets
15 Push-Ups
15 Pendlay Rows (snatch grip)(light weight)

Running Intervals

Part 1-
2 Sets
1000m Run (moderate pace), 2:00 rest
1000m Run (easy pace), 2:00 rest

Part 2-
4x 100m Sprints, 1:00 rest between

30
Mar

Wednesday March 31, 2021

Strength

Snatch Balance
3-2-2-1-1-1 building to heavy single
Rest :60-:90 between

MetCon (30:00 cap)

“Superman” 3 Rounds
15 T2B
5 Squat Cleans (185/125)
12/10 Cal Bike
5 Squat Cleans
Rest 1:1 between rounds

1 2 3 225