Programming April 8th- April 14th

Monday- 
Chelsea
EMOM 30
5 pullups
10 Pushups
15 air squats

*if you do not complete all 30 reps in the minute rest the next minute*

*score is number of minutes you completed all 30 reps*

Tuesday-
Deadlift
6 x 6 sets Every 2 min 

12 min AMRAP
20 DB Snatch s(50/35) f(35/20)
Handstand walk 40’ f(4 wall runs)
20 DB Thrusters s(50/35) f(35/20)
Handstand walk 40’ f(r wall runs)

Wednesday-
4 minute AMRAP
Run 400m
8 Power cleans s(135/95) f(95/65)
8 Front Squats s(135/95) f(95/65)
Max burpees over bar in time remaining
Rest 2 minutes between sets
x 5 sets

*score is total reps*

Thursday
EMOM 16
Even- 12 jump squats
Odd- Max ring row s(Elevated) f(floor)

For time:
30 Turkish Getup s(1.5/1) f(1/.75)
*E2MOM complete 10 Russian kb swings*

Friday
For time:
1 round
30 wallballs s(30/20) f(20/14)
30 burpees
90 double unders f(40)
2 rounds
15 wallballs s(30/20) f(20/14)
15 burpees
45 double unders f(20)
3 rounds
10 wallballs s(30/20) f(20/14)
10 burpees
30 double unders f(12)

Saturday
Closed— come support your fellow members competing at the MACC

Sunday
Get outside and be Rad

Accessory

Strength
Split Jerk
x5 x 2 sets
x 3 x 2 sets 
x 1 x 2 sets
+
Front Rack Barbell Reverse Lunge
x 6 x 4 sets (alternating legs)
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
4 sets
V-ups x 20
Side Plank Rotations x 10-12 per side
L Sit hold x 1:00

Aerobic
Run
800m
Rest 3 min
x 2 sets
+
400m
Rest 90 seconds
x 4 sets