Programming 4/12- 4/16

Monday
A.
OHS
5×3

B.
For Time
800 m run
30 OHS (Bar)
30 Ab mat sit ups
30 chest to bar
400 m run
15 OHS (Bar)
15 Ab mat sit ups
15 Chest to bar
200 m run
5 OHS (Bar)
5 Ab mat sit ups
5 chest to bar

Tuesday
A.
Split Jerk
5,4,3,2,1,5,4,3,2,1

B.
16 EMOM
5 Clean and jerks (155/105)
10 Burpees
12 Dips
15 Broad jumps

Wednesday
A.
Skills
(Athletes pick)

B.
4 RFT
20 Wallballs (20/14)
50 DU’s
2 Laps of Farmers carry
25 Sledge hammer (tire)

Thursday
A.
RDL
6×4

B.
20 AMRAP
15 Sumo deadlifts high pulls (95/65)
500 m row
10 Turkish get ups (medium weight)
200 m run

*on the Turkish get ups
rotate arms every 5*

Friday
A.
Squat Clean
5×5

B.
For time
(On a running clock)
Buy in
800 m run
2 round of
15 Power cleans (135/95)
20 Box jumps (24/20)
Rest 2 minutes
2 rounds of
20 Pistols (half left & half right)
20 Toes to Bar
Rest 1 mins
2 rounds of
15 Box jumps (24/20)
10 Power cleans (95/65)

Programming 4/5 – 4/9

Monday
A.
Squat Clean
5,4,3,2,1,2,3,4,5

B.
4 RFT
15 Power clean & Jerk ( 115/75)
15 Box Jumps
400 m run

Tuesday
A.
Split Jerk
10×2

B.
On a running clock
Buy in
1,000 m row
(EMOM starts on a new minute when finish your row.)
12EMOM
10 HSPU’s / 4 wall walks
30 Ab mat sit-ups
12 Broad Jumps

Wednesday
A.
Skills
(Athletes pick)

B.
3RFT
100 DU’s
8 Muscle Ups / 15 pull ups
20 KB swings (53/26) American
20 Burpees

Thursday
A.
Over Head Squat
5,4,3,2,1,2,3,4,5

B. 18AMRAP
5 Snatch (50-60% of 1 Rep Max)
10 Back Squat (same weight as Snatch)
15 Hand release push ups
200 m run

Friday
A.
Front Squat
5×4

B.
For Time
10 Deadlift (185/135)
10 Front Squat (same)
15 Box over Jump (24/20)
10 Power Clean (same)
800 m run
10 Power Clean (same)
15 Box over Jump (24/20)
10 Front Squat (same)
10 Deadlift (same)

30min Time Cap