314 Week of 4/8
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4/84/94/104/114/124/13
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WarmupWarmupWarmupWarmupWarmupWarmup
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1000m RowArm CirclesSlow 400m Run3 Minute Row500m RowSpealler Warmup
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DislocatesArm Swings100' High Knees Skip30 Mountain Climbers20 Lunges
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Arm SwingsBow BendsModerate-Slow 100' Run Back10 Snap To Hollow20 Russian TwistsSkill
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20 Ring RowsTrunk Twists100' Reverse High Knees Skip10 Supermans20 Glute BridgesKipping Pullups
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20 Pushups3 RoundsModerate100' Run BackT-Hips/T-Glutes20 Cat/Cow- Gymnastics Kip
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20 Air Squats10 R. KBS Moderate-Fast 200m RunBand Good Mornings20 Air Squats- Butterfly Kip
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10 Kipping Swings10 Goblet SquatsBanded X-Walks10 Bow/Bends
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10 Ring Dips10 R. TwistsSpeedLeg SwingsThen, Workout
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10 Front Squats8 Rounds10 Straight Leg Deadlifts"Bert"
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5 Strict PullupsStrength/Skill50 yard sled pushStrength10 Front Squats50 Burpees
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5 HSPU4 Rounds of KB Flow- Goal is SPEEDDeadlift400 meter Run
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5 OHS1 Minute Rocking Chair Flow
- Make sure you are WARMED UP!
5x5 @ 60% of 1RMStrength100 Push-Ups
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30s Ballistic RowThen, Static Holds400 meter Run
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Strength30s Alt High PullWorkout
5x8 Hip Thrusts (use towel or 2)
6 Sets of 15 Second Hold150 Walking Lunges
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Front Squat- Spend some time working on movements prior to starting first round21 Hang Power Cleans 95/655x8 Single Leg RDL
Alternated with 15-30s Hang From Pullup Bar
400 meter Run
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3-3-2-2-1-121 S2OH- Use BB and Landmine or KB200 Air Squats
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Start ~80% and increase as able
- Rest as needed between rounds21 Burpee Box Overs- Hang on to rig if neededWorkout400 meter Run
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Then, 15 Hang Power Cleans 115/75- Alternate w/Hip Thrusts5 Rounds150 Walking Lunges
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SnatchWorkout15 S2OH1000m Row400 meter Run
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5x220 Minute AMRAP15 Burpee Box OversWorkout20 Hollow Rocks100 Push-Ups
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- Start @ 75% and increase if able
400m Run9 Hang Power Cleans 135/8515 Minute Ladder20 Situps400 meter Run
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25 Pushups9 S2OH5 SDHP 95/6520 Crunches50 Burpees
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Workout25 KBS 53/359 Burpee Box Overs5 OHS
- Share reps with partner
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10-150 Situps- Adv M: 135/165/1855 Front Squats
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Pullup- Adv W: 85/115/1255 Back Squats
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C&J 135/85200m Run
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20 DU after Each Round- Add 5 Reps Each Round
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Back SquatSnatchCleanEndurance/KBSquat
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