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)