Week of April 18th

This week is just a tiny deload week before we get into our retesting next week. More info on each of these workouts in class, but do not come prepared to send it every workout.

Also, just a reminder, Thursday we will only have the 10:30am and 12:30pm classes as that is the day Coach Greg is getting married. Congrats to Greg!!

Monday

Complete:

-200m Run

-15 Z-Press, 0:03 lower

-15 Eccentric Chinups, 0:03 lower

-400m Run

-12 Z-Press, 0:03 lower

-12 Eccentric Chinups, 0:03 lower

-800m Run

-9 Z-Press, 0:03 lower

-9 Eccentric Chinups, 0:03 lower

Tuesday

Every 4:00 for 4 Sets (16:00):

-5/5 Tempo Split Squats, 0:03 down 0:03 raise

-Bike with remaining time

Every 4:00 for 4 Sets (16:00):

-up to 12 Strict Toes to Bar

-30/30 Crossbody Mountain Climbers

-10/10 Plank Rotations

Wednesday

Station #1:

8:00 AMRAP:

-8/6 Calorie Ski

-5 Tempo Pushups, 0:03 lower fast up

Station #2:

8:00 AMRAP:

-0:20 GHD Situp Hold

-5 Ring Rows, 0:01 hold 0:03 lower

Station #3:

8:00 AMRAP:

-8/6 Calorie Row

-5 Tempo Heels Elevated Goblet Squats, 0:03 down 0:03 up

Thursday

***Reminder: We only have the 10:30am and 12:30pm classes today***

3 Rounds of:

-400m Run

-12 Tempo Deadlifts

-100 Single Unders

Friday

Every Minute on the Minute for 30:00:

Min 1:

-0:45 Shuttle Run

Min 2:

-10 Beat Swings + 5-10 Pullups

Min 3:

-10/10 Plank Shoulder Taps + 5-15 Pushups

Min 4:

-0:45 Shuttle Run

Min 5:

-Rest

Saturday

TBA

Greg is all growed up!