FRIDAY, APRIL 19TH
Performance Warm-up
3 easy rounds of:
Run 400m
10 dumbell strict presses
10 goblet squats with 2 second pause at bottom
Spend 10 mins AFTER your workout stretching any tight muscles
Strength
Snatches
Spend 15 mins to work up to today’s best 1 rep power snatch
Then
Take 5 mins to build up to a full squat snatch
Performance Notes
Every min on the min is the best way to get out of your own pacing zone. If you need to take a min off, no worries, just pick it back up on the next min.
Performance
24 min EMOM of:
Min 1: 8 burpee facing box jump overs at 24/20
Min 2: 12 shoulder to overhead at 135/95
Min 3: 30 double unders
Min 4: 14 pistol squats
Scaled Performance
24 min EMOM of:
Min 1: 8 burpee box jump/step overs at 24/20
Min 2: 12 shoulder to overhead at 95/65
Min 3: 30 double unders or 90 singles
Min 4: 12 pistol squats
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Optional Conditioning
5 round of 500m rows with 2 mins rest between each row. Go hard.
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Fitness Notes
Every min on the min is the best way to get out of your own pacing zone. If you need to take a min off, no worries, just pick it back up on the next min.
Fitness Warm-up
3 easy rounds of:
Run 400m
10 pike handstand push ups
10 air squats with 2 second pause at bottom
Spend 10 mins AFTER your workout stretching any tight muscles
Fitness (bodyweight)
24 min EMOM of:
Min 1: 8 burpee facing box/chair jump overs at 24/20
Min 2: 12 pike handstand push ups
Min 3: 30 double unders
Min 4: 12 pistol squats
Scaled Fitness
24 min EMOM of:
Min 1: 8 burpees
Min 2: 12 push ups
Min 3: 30 hops
Min 4: 12 air squats
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Kettlebell/Dumbbell
24 min EMOM of:
Min 1: 8 KB/DB facing burpees
Min 2: 12 KB snatches (6 each arm)
Min 3: 30 double unders
Min 4: 12 pistol squats