200419 - Week Preview

MONDAY
(GOAL = It’s going to be a gorgeous weather kind of week so let’s get out to run! If you can go fairly heavy with the S2O then please do!! Since you have the opportunity to Jerk it, that means you can attempt a little heavier today! This workout is capped at 20 minutes! DON’T GET CAPPED!)
4 Rounds - FOR TIME
100m Run
10 Right Side Single Arm Shoulder to Overhead
20 Squats
10 Left Side Single Arm Shoulder to Overhead
100m Run
{REST 1 minute}

TUESDAY
(GOAL = Core day!!! This EMOM is different, you will work for the FULL minute each time! Your score will be only how many V-Ups you get! In each round try to get at least 20 V-Ups so 60 total!)
Death by Pull Ups (or bicep curls x2)
Then…
EMOM 12:
M1 - Russian Twists
M2 - Plank Hold
M3 - Elevator Planks
M4 - V Ups

WEDNESDAY
(GOAL = Smokin’ those legs today! Be strategic about breaking up those lunges! 15 minute time cap on this one so the goal is going to be 12 minutes and to NOT get capped!)
For Time
50 - 40 - 30 - 20 - 10
Jump Lunges
(200m Run b/w each set)

THURSDAY
(GOAL = 5 Rounds! HSPU scaling option will be L-Sit Presses or on a box!)
AMARAP 15:
30 Double Unders
8 Hang Cleans
8 Handstand Push-Ups

FRIDAY
(GOAL = 60 burpee box jumps! YUP! I know that’s a lot! Fly through that other stuff to give yourself plenty of time to accumulate that many!)
Every 4 minutes for 28 minutes
7 Deadlifts
17 Push Ups
7 Toes to Bar
MAX Burpee Box Jumps