4/8/2019 - 4/14/2019

Week of 4/8-4/14


ANNOUNCEMENTS

-Check Emails for New Program Cycle Write up

-Paintball next Saturday is Cancelled

-SUNDAY SKILLS THIS WEEK 11am-12pm: The Handstand with Bri Franklin


Monday
15min Amrap
300m Jog
10/10 Soldier Kicks
10 Hurdle Walks Out to In
10 Hurdle Walks In to Out
+
200m Sprint x 2
R3min
150m Sprint x2
R2min btwn
100m Sprint x5
R1min
50m Sprint x 5
R45sec

TECH Sprinting: Assault Bike Calories


Tuesday
E2min x 20min
5 Front Squat + 5 Back Squat

TECH: 8/side Front Rack BSS
+
20min AMRAP
10/8 Cal Row/Ski/Bike
10 Ring Rows
100m Run


Wednesday
3x20 Deadlift
+
3x20 Deficit DL

TECH: 3x20 KB RDL
3x20 KB DL
+
Emom x 20min
Min 1: 2 Goblet Drop Lunge
Min 2: 2-7 Strict Pullups > 35sec of Negative Pullups


Thursday
5x10 Koji Press
+
5RFT
300m Run
20 KBS (breaking no more than once)

15min Time Cap


Friday
15min of Around the Worlds with PVC in 6 alternating direction reps
+
Every 1:20 for 30 Sets (40min)
Build to Moderate Snatch

TECH:
Decrease Weight > Power Snatch > Hang Power Snatch


Saturday
9am Strength Saturdays

25min to Complete
8,7,7,6,5,5
Front Squat
R2-3min
+
25min to Complete
8,7,7,6,5,5
Seated DB Arnold Press
R2-3min

Saturday Community Class
Every 5min x 30min w/ a Partner
40 Push Ups
Amrap SlamBalls


Sunday
Sunday Skill 11am:12pm

Handstands and Progressions with Bri Franklin