200426 - Week Preview

MONDAY
(GOAL = Complete the round of 12 and get deep into the round of 14! Starting the week with some focused movement but getting you outside at the end for some grip strength work!)
AMRAP 16:
2 - 4 - 6 - 8 - 10 …
Pistols
Strict Pull-Ups
Alt. Turkish Get-Ups

Strength - 4 Rounds
100m Farmers Carry
10 Weighted Box Step Ups
1 min. Rest

TUESDAY
(GOAL = 10 minutes! This should be a sprint kind of workout! Let’s increase our capacity for this mid length run! Work on picking up that weight right when you get back from the cardio!)
Strength - Lunging Curl to Press
4 x 8

FOR TIME
5 Rounds
10 Clean and Jerks
200m Run

WEDNESDAY
(GOAL = PASS!!! This is strength in the first and cardio in the second!)
Strength - Calf Raises
3 x 30 (Either seated with weight or lifted)
Ab Oblique Work
3 x 30 (depends on equipment)

(SCORE = Total time if takes you to complete each round)
Every 2 minutes for 10 minutes
6 Devil Press
6 Dips

Rest 2 Minutes

Every 2 minutes for 10 minutes
30 Double Unders
30 Mt. Climbers

THURSDAY
(GOAL = Under 12 minutes! Move quickly through those snatches so you don’t have to hold onto that DB for so long! Pick a giant set you know you can do…maybe 20….maybe 30? Then go for it!)
FOR TIME
800m Run BUY-IN
Then..
80 Alt. DB Hang Snatches
(8 Burpees per rest/drop)

FRIDAY
(GOAL = Honor this amazing woman’s life. Go hard and remember the fallen.
Try to get atleast 4 rounds)
HERO WOD - “Heidi”
AMRAP 23:
23 of each movement
Air Squats
Push Ups
KB Swings
Jump Lunges
Sit Ups
Box Jumps