314 Week of 4/1
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4/14/24/34/44/54/6
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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 Squats10 Minute EMOM10 Straight Leg DeadliftsLumberjack 20
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5 Strict PullupsStrength/Skill50 Yard DashFrom CFNE10 Front Squats20 Deadlifts (275/185 lb)
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5 HSPUKB Work- Goal is SPEEDDead Broke400 meter Run
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5 OHS- Do not rest between movements- Make sure you are WARMED UP!On the 0:00, Part #1:Strength
20 Kettlebell Swings (2/1.5 pood)
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- Choose weight appropriatelyIn a 5:00 Window...Static Holds400 meter Run
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Strength7 R. KBSPartner WorkoutBuy-In: 50/35 Calorie Row6 Sets of 15 Second Hold
20 Overhead Squats (115/75 lb)
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Find HS Front Squat7 American KBS400m RunTime Remaining, AMRAP:400 meter Run
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~ 90% of max7 R. Snatch50 Alternating Front Squats 135/9512 Deadlifts (185/135)Workout20 Burpees
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Then, 7 L. Snatch- Two Bars8 Box Jump Overs5 Rounds400 meter Run
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SnatchRest Between Sets- One holds while the other squats20 Bench Press20 Chest-to-Bar Pull-Ups
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5x3Repeat for 7 Total Sets- Alternate each repRest 5:0020 BB Bicep Curls400 meter Run
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- Start @ 70% and increase if able
400m Run20 Pushups20 Box Jumps (24/20 in)
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Workout50 Alternating Push Press 115/80On the 10:00, Part #2:20 Crunches400 meter Run
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Workout17 Minute AMRAP- Same as Front SquatsIn a 5:00 Window...
20 Dumbbell Squat Cleans (45/35 lb)
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5 Rounds30 Double Unders400m RunBuy-In: 35/25 Calorie Row400 meter Run
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10 Hang Squat Clean 95/6520 Situps50 Alternating Wall BallsTime Remaining, AMRAP:
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10 Bar Facing Burpees10 Box Step Ups w/Plate 45/35- 1 Squats and Throws8 Deadlifts (225/155)
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10 Pullups- 2 Catches, Squats, and Throws8 Box Jump Overs
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- Adv: 115/80 and C2B Pullups- 1 Catches, Squats, and Throws
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- EtcRest 5:00
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400m Run
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On the 20:00, Part #3:
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In a 5:00 Window...
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Buy-In: 20/15 Calorie Row
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Time Remaining, AMRAP:
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4 Deadlifts (245/165)
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8 Box Jump Overs
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*Stagger Start if Needed
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Back SquatSnatchCleanEndurance/KBSquat
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