April 25, 2021

Monday

A)

3 sets of 10 – 15 reps
Ring rows
or
Strict Chin ups
3 – 5 Good chin ups

B)
15 min AMRAP
5 Press ups (can scale up if needed)
10 Push Press (can be an empty bar or small amount of weight, pause at the shoulders for each rep)
15 Kcals

Tuesday

A)
Back Squat
3 sets of 10 reps

B)

3 rounds of:
20 Walking lunges (DB in one hand by side)
20 Goblet squat DB
10-20 Calf raises each side BW

Wednesday

A)
Power Clean
5 sets of 5 Reps (No T&G) Reset at the bottom

B)

For time:
30 Hang DB Clean & Jerks
30 Target Burpees
20 Clean and Jerks
20 Target Burpees
10 DB clean and Jerks
10 Target Burpees

Thursday

6 minute AMRAP
15 Wall Balls
15 Sit ups

Rest 2

6 min AMRAP
60 Doube unders
10 – 20 Hanging Knee raises / TTB
Rest 2 minutes
x 2

Friday

A)
Strict Press
4 sets of 8 reps

B)

8 Rounds for Time
15 Kcals
10 Front Squats

Saturday

For time:

1000m Row Run Ski
20 Box Steps (DB or BW)
750 Row Run ski
20 Box Step ups
500m
20 Box steps
250m
20 Box steps ups

Sunday

Conditioning
5k effort or 30 minute max distance whichever comes first

Aerobic Test, This is a benchmark

The goal is not to burst yourself but to use this as a test to see where your fitness / muscular endurance is currently at and use the data going forward.