We have some new racks in the Hall of Gains that are available for use. They can be folded back against the wall to create more space back there if needed, although I imagine they can remain out most of the time.
Monday 4/23
Strength
1 clean + 2 jerks
Warm up and then hit 5 working sets of the complex. Build each set working up to a challenging weight in about 20 minutes.
Metcon
AMRAP 6:
8 power clean (135/95)
12 box jumps (30/24)
– rest 1 min –
AMRAP 6:
8 squat clean (135/95)
12 box jumps (24/20)
Tuesday 4/24
Strength
Pause back squat 5×3
Metcon
150 double unders
60 sit-ups
50 Russian KB swings (70/53)
40 toes-to-bar
Week three of the double under challenge. This time we will be starting the WOD with 150 double unders. Another chance to PR.
Wednesday 4/25
Metcon
In teams of 3
AMRAP 25:
75/50 calories on assault bike
75 Wallballs (20/14)
50 Power Snatch (75/55)
Add (20/10) to barbell each round
Split the reps up as needed. 1 person works while the other 2 rest.
Thursday 4/26
Metcon
E2MOM 20:
0:00-2:00 – 30/25 cal row
2:00-4:00 – 12 thrusters (95/65) + 12 pull-ups
Continue alternating every two minutes for the entire workout.
Today you will alternate between 2 minute intervals of rowing and thrusters/pull-ups. If you come up short on the reps in the 2 minute window, you will stop and move to the other movement. Your score will be the number of rounds that you successfully complete the work.
Finisher
3 sets:
30 sec plank (elbows)
10 v-ups
30 sec right side plank
10 v-ups
30 sec left side plank
rest 1 minute
Friday 4/27
Strength
Front squat 5×3
Metcon
AMRAP 10:
Buy-in = 800m run (only run once)
20 alt arm DB snatch (50/35)
10 burpees over DB
You will only do the 800m run once (at the beginning of the workout). Your score will be the number of rounds and reps of the DB snatch and burpees