Monday 4/13
800m run
+
10 to 1 reps of:
– thrusters
– sit-ups
+
800m run
*Spice it up with 1 mile runs instead!
Tuesday 4/14
5 total sets of:
40 sec max smurf jumping jacks
R20S
40 sec max goblet squats
R20S
40 sec max alternating single leg V-ups
R20S
40 sec max push-ups
R20S
40 sec weighted glute bridges
R80S
Wednesday 4/15
Every 5 minutes x 4-6 sets:
– 400m run
– 8 single arm DB hang clean and jerk – left
– 8 pull-ups
– 8 single arm DB hang clean and jerk – right
*Sub pull-ups with a L-seated band row, ring/TRX rows, bent over DB/KB/BB rows, etc.
*Try for similar or negative splits.
Thursday 4/16
HomeWOD Tester
100 burpees for time
*Yes you read that right. Get your mind right and your feet off the ground every rep.
Friday 4/17
12 min AMRAP:
– 80 DB lateral hop overs
– 60 air squats
– 40 DB push press (20/arm)
+
Tabata sit-ups
– 20 seconds of work, 10 seconds of rest x 8 sets
*maintain rep number from first set for the next 7 sets
+
50/side single leg glute bridges (unweighted or light weight)
Saturday 4/18
EMOM x 4-8 sets
1: 40 sec out and back run
2: 30 double unders (40 singles) + 5 burpees
3: 20 walking lunges + 4 burpees
4: 10 ground to shoulder + 3 burpees
5: rest
Sunday 4/19
Rest day