Tuesday, April 24


Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Metcon (AMRAP - Reps)

Gymnastic Conditioning

AMRAP 7: 3 Bar Muscle-Ups 5 Handstand Push-ups Scale: 6 burpee Pull ups, pike press, push press, hand release pushups Rx+ Strict HSPU

Metcon (3 Rounds for reps)

"Play Dead”

AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (155/105) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (185/135) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (225/155) 6 Lateral Barbell Burpees Rx+ : (185/135),(225/155),(275/185) Three fast five-minute intervals today. The buy-in run will only happen once, then athletes will complete as many rounds and reps as possible of deadlifts and burpees lateral over the bar. Each interval will be scored separately as rounds and reps. As the run distance and reps decrease, the weight will increase. The barbells should be loaded at a weight where athletes could complete at least 25, 20, and 15 reps unbroken respectively when fresh. We want athletes having sufficient time on the barbell. If short on weights or space, partner up athletes who are using the same weight up and alternate intervals. If they anticipate the longer runs (or rows) taking them more than 3 minutes, distances can be adjusted. If unable to run, complete the following: 600 Meter Run = 750 Meter Row 400 Meter Run = 500 Meter Row 200 Meter Run = 250 Meter Row


3 Giant Sets

10 Barbell Good Mornings Max Strict Ring Dips Athlete’s choice on barbell loading, and can build through the three sets. Rest 2:00 between efforts.

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