Friday, April 12th
Performance Warm-up
5 slow rounds of:
10 empty bar overhead squats with 2 second pause at bottom
Run 200m
10 hang power cleans with empty bar
Spend 5 mins stretching wrists, quads, and calves
Strength
Snatches
Spend 15 mins to work up to today’s best 3 rep touch and go set of power snatches
Performance Notes
Breath, breath, breath, and have fun! If you need to take a min off, no worries.
Performance
20 min EMOM (every min on the min)
Min 1 – 12 burpees
Min 2 – 16 overhead lunges with 45/25 plate/DB
Min 3 – 10 banded strict presses
Min 4 – 10 hang power cleans at 135/95
*At the top of each min you start doing work. The faster you do the work, the more rest you have before switching to the next movement.
Scaled Performance
20 min EMOM (every min on the min)
Min 1 – 10 burpees
Min 2 – 14 overhead lunges 35/15 plate/DB
Min 3 – 10 strict presses at 25/15 dumbbells
Min 4 – 10 hang power cleans 95/65
*At the top of each min you start doing work. The faster you do the work, the more rest you have before switching to the next movement.
——
Optional Conditioning
20 min run (7 out of 10)
——
Fitness Notes
Breath, breath, breath, and have fun! If you need to take a min off, no worries.
Fitness Warm-up
5 slow rounds of:
10 squats with arms extended overhead and 2 second pause at bottom
Run 200m
10 jumping lunges
Spend 5 mins stretching wrists, quads, and calves
Fitness (bodyweight)
20 min EMOM (every min on the min)
Min 1 – 12 burpees
Min 2 – 16 banded overhead squats OR air squats with arms extended overhead
Min 3 – 10 banded strict presses OR pike handstand push ups on box/chair
Min 4 – 10 tuck jumps
*At the top of each min you start doing work. The faster you do the work, the more rest you have before switching to the next movement.
Scaled Fitness
20 min EMOM (every min on the min)
Min 1 – 10 burpees
Min 2 – 12 banded overhead squats OR air squats with arms extended overhead
Min 3 – 8 banded strict presses OR pike handstand push ups on box/chair
Min 4 – 6 tuck jumps
*At the top of each min you start doing work. The faster you do the work, the more rest you have before switching to the next movement.
——
Kettlebell/Dumbbell
20 min EMOM (every min on the min)
Min 1 – 12 burpees
Min 2 – 14 overhead lunges with 70/53 (switch arms each round)
Min 3 – 8 push presses each arm
Min 4 – 8 hang power cleans each arm
*At the top of each min you start doing work. The faster you do the work, the more rest you have before switching to the next movement.