Monday, April 29th- Endurance
A. 10 min AMRAP:
3 strict pull-ups
6 push-ups
9 air squats
B. 12 min AMRAP:
5 plate G2O
10 sit-ups
15 Russian kb swings
Tuesday, April 30th
6am-12pm: Open Gym
12pm: PUMP
A1. Bench Press
5x5
*80% across
A2. Bent Over DB Row
5x10
B1. Arnold Press
3x10
B2. Seated Lateral Raise
3x12
C. 21-15-9
Ring Dips
Barbell Curls
DB Skull Crushers
Wednesday, May 1st- Hinge/Single Leg
A. Deadlift
5x5
*70% across
B. 30 on, 30 off, 7x (14 min)
Dual kb front rack reverse lunges
Row
Thursday, May 2nd
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, May 3rd- Overhead
A. 10 min EMOM:
2 strict press
*increase across
B. 7 min AMRAP:
1-2-3...
Single arm kb push press (1/arm, 2/arm, etc)
Burpee box jumps
Saturday, May 4th
9am- Olympic Lifting
A. Muscle Clean + Front Squat + Push Jerk
5x (1+1+1)
B. Jerk Balance
5x3
C. Clean + Jerk
5x (1+2)
D. Clean Pull
3x3
10am- Mobility/Stability