Warm up: 2 Rounds:

• 1:00 Bike
• 10 Tempo Squats (5 sec down, with a dumbbell or kettlebell)
• 20 Hollow Rocks

-Couch stretch (1 min per side)

-Pigeon Stretch

Strength/Skill: Cleans

• Hang Squat Clean + Squat Clean + Front Squat
• 4×1
• Use the same weight for each set.
• Rest as needed between sets

80% 1RM 4x (1+1+1)

Metcon: 4 rounds for time of:

• 30/24 Calorie Row ( 600m Run )
• 20 Toes-to-bars
• 10 Thrusters, 115/80 lbs (equivalent to dumbbell thrusters at 50/35 lbs)
• Rest 1 min

Warm up: 10 minutes

• 3:00 Row or 400m Run
• –then–
• 2 Rounds
  • 10 Goblet Squats (light DB)
  • 10 Kips Swings
  • 10 Alternating Lunges (total, w/light DB)
• –then–
• -1:00 Hold of the following
  • -Squat Hold
  • -Front Rack stretch
  • -Couch Stretch

Strength/Skill: Front Squat

• 6×3 at 75% 1RM
• Rest as needed between sets.
• Make sure your first rep of each set is a paused rep, just for the first rep of 3 each set, pause for 2/3 seconds at the bottom.

METCON: 3 rounds for time of:

• Row, 500 m
• 7 Dumbbell Thrusters, 50/35 lbs
• 14 Chest-to-bar Pull-ups
• Rest 1 min
• 14 Chest-to-bar Pull-ups
• 7 Dumbbell Thrusters, 50/35 lbs
• Row, 500 m
• Rest 2 mins

Warm up: 10 minutes

• 30 Cal Row –then–
• 3 Rounds
  • 10 Lateral raises (light DB)
  • 10 Front Raises
  • 10 Inch Worms
  • 30 Single Unders

Strength/Skill: Push Strength – Upper Body

• Floor Press 5 x 3 athlete picks load
  • or
• Bench Press 5×3 at 80% 1RM ( we only have two benches )
  • or
• Weighted Push-ups 5 x 8 build from previous week

Metcon: 4 rounds of:

• 20 Row Calories
• 50 Double Unders
• 20 Push-ups
• Rest 30 secs
• 20 Row Calories
• 50 Double Unders
• 20 Air Squats
• Rest 2 mins

Warm up: 3 rounds

• 10 Burpees
• 20 Alternating Lunges
• 10 Pull-ups

then…

• Clean Prep

1 round of:

10 Hip Pops

10 Hip pop + Shrug

10 Hang Muscle Clean

10 Hang Power Clean

10 Squat Clean

10 Stand and Shrug

Strength/Skill: Clean Complex

• Building from previous week
• 1 Squat Clean (floor) + 1 Hang Squat Clean (Above the knee) + 1 High Hang Squat Clean (Hips)
• 8 x 1
• Rest as needed between sets

Extra Credit

Seated Strict Dumbbell Press

3 x 12

Warm up: 10 minutes

2:00 Machine / 400 m run

Front rack Stretch

*Take 5 minutes to go through some static stretching.

With an empty Barbell:

2 Sets: 10 Front Squats 5 Hang Squat Clean 5 Low Hang Squat Cleans 5 Inch Worms

Strength/Skill: Squat Complex

Hang Squat Clean + Low Hang Squat Clean

5 x 1

Metcon: Sprint 2 rounds

2 rounds of:

8 Power Cleans, 185 lbs

16 Handstand Push-ups

6 Power Cleans, 185 lbs

12 Handstand Push-ups

4 Power Cleans, 185 lbs

8 Handstand Push-ups

Rest 5 mins

Warm-up:

• 300m Jog
• 12 Step Ups 24/20 in box
• 300m Row
• 6 Inch Worms
• 300m Row
• 6 Box Jumps 24/20 in box

Metcon: 3 rounds for time of:

• 24/20 Row Calories
• 12 Burpee Box Jump Overs, 24/20 in
• Run, 400 m
• Rest 1 min Run,
• 400 m
• 12 Burpee Box Jump Overs, 24/20 in
• 24/20 Row Calories
• Rest 2 mins

Scaling Options: Try box jumps by scaling the height, if needed sub with step ups, if a 400m run would take you more than 3:00 then scale down to 300 or 200m.

Time Cap: 40 mins

Warm up: 2 rounds for quality

10 Kettlbell Swings

20 Single Unders

10 Squat Jumps

20 DUs

10 Goblet Squats

METCON: For time:

100 Double Unders

— then —

10 rounds of:

8 Double Dumbbell Front Squats, 50/35 lbs

8 Burpee Over Dumbbells

— then —

100 Double Unders

Complete in teams of 2. Each partner will complete 10 RFT (1:1) and 100 double unders.

Fundamentals Course will be next weekend on April 17 at 0900!

Warm up:

• 1:00 Row or 200m Run
• 10 Inverted Rows
• 1:00 Row or 200m Run
• 10 Tempo Push Ups
• 1:00 Row or 200m Run
• 10 Bench Dips

Strength/Skill:2 rounds for quality of:

• 8 Weight Push-ups, pick load
• 5 Strict Pull-ups
• 4 Weighted Push-ups, pick load
• 5 Strict Pull-ups
• 2 Weighted Push ups load
• 5 Strict Pull-ups
  • Use a partner for for weight loading

METCON: 6 rounds, 2 mins each, for max reps of:

20/15 Row Calories

max reps in remaining time of Air Squats

Rest 1 min

Warm up: 3 rounds

• 15 Cal Row
• 10 Kip Swings
• 10 Single Leg Deadlifts (1 x Db or KB)(each leg)

Strength/Skill: Deadlift

• 4-4-4-4-4
  • Use the heaviest weight you can for each set
  • Rest as needed between sets
  • No bouncing, reset after each rep

METCON: AMRAP 2 Min

• Double Unders
  • As many double under as possible in 2 minutes

then Rest 3 min

6 Rounds for time of:

• 6 R Single Arm Dumbbell hang Clean and Jerks, 50/35 lbs
• 8 Toes-to-bar
• 6 L Single Arm Dumbbell Hang Clean and Jerks, 50/35 lbs
• 8 Toes-to-bar

Time Cap 15 min

Warm up: Clean Prep 15 minutes

• with an empty barbell:
• High Hang-Mid Thigh-Mid Shin Muscle Cleans
• High Hang-Mid Thigh-Mid Shin Squat Cleans
• Presses from full squat depth
• Stretch- hips, shoulders, wrists

Strength/Skill: Clean (squat clean)

• 8 x 2
• Starting with 60-65% of 1 RM
• Sets are touch and go
• Set 7 and 8 could be close to or at 1 RM
• Rest 2 minutes between set