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REMINDER

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Monday – 04/02/18

Gymnastics

Tabata Toe-to-bar

Metcon

Tabata double under
1 minute rest
Tabata front squat 115/85 lb
1 minute rest
Tabata push press 115/85 lb
1 minute rest Tabata d
ouble under

Weightlifting

Every 90 seconds for as long as possible

1 Snatch start at 70% and increase to a max for the day

increase weight after making three reps at each weight
perform 1 rep at each weight above 90%

Tuesday – 04/03/18

Weightlifting

EMOM for 10 Minutes

2 Split Jerks

Metcon

AMRAP in 12 Minutes

50 burpees
1000M Run with medicine ball 20/14 lb
50 burpees

Gymnastics

for time *

75 Kipping HSPU

20 Double under EMOM

* 10 Minute Cap

Wednesday – 04/04/2018

Skill

5 rounds of
30 seconds of wall ball shots
90 seconds rest
30 seconds of alternating dumbbell snatch
90 seconds rest

Metcon

for time

21-15-9
Kettlebell Swing 32/24 kg
Box Jump 24/20″

Weightlifting

EMOM for as long as possible

1 hang squat snatch + overhead squat

start at 60% and workout up to a max for the day

Thursday – 04/05/2018

Skill

EMOM for 10 Minutes

30 Seconds of strict HSPU

Metcon

5 rounds for time

10 Deadlift 185/135 lb
6 Hang Power Clean 185/135 lb
2 Front rack walking lunge steps 185/135 lb

or if you need a recovery day …

Run each at a fast pace
800 meters
rest 5 Minutes
400 meters
rest 3 minutes
800 meters
rest 5 Minutes
400 meters
rest 3 minutes
200 meters
rest 90 seconds
400 meters
rest 3 minutes
200 meters

allow 45 minutes

Friday – 04/06/2018

Skill

EMOM for 10 Minutes

1 Power snatch + hang squat snatch from above the knees

Metcon

AMRAP in 10 Minutes

10 Chest to bar pull-ups
20 Sit-ups
30 Squats

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Saturday – 04/07/2018

Metcon

“Havana”

AMRAP in 25 Minutes

150 Double unders
50 Push-ups
15 Power cleans 185/125 lb

Gymnastics

10×1

Max effort handstand walk attempt

Weightlifting

1RM Clean & Jerk[/vc_column_text][/vc_column][/vc_row]