Monday, April 16th

A. CONDITIONING
30 minute easy aerobic run
Every 2min :15 Sprint

B. NC60

C. BIAS WORK:
STRENGTH
Heavy Alternating Front rack walking lunges
4x8; rest 2 min between; increase weight every set

GYMNASTICS
4 Sets
2 Weighted MU
3 Kipping MU
7 Burpee Bar MU
Rest 1:1

CONDITIONING
Road Bike for 60 Minutes
*keep track of distance and HR
 

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Tuesday, April 17th

A. CONDITIONING
3 sets (4 hour pace)
25 Min
Cals on Bike
*every 5 min get off and run 200m

Rest 2 min between

B. NC60

C. BIAS WORK:
STRENGTH
Bench
4x8; Dumbbell Bench; (31x1); Rest 1-2 Min between sets; increase weight every set

GYMNASTICS
Warm-up
2x10 Ring rows
2x8 kipping pull-ups/c2b
1x6 Strict pull-ups

Main set
3 Sets
5 Strict Pull-ups (or C2B)
Rest :30
7 Kipping Pull-ups
Rest :30
9 Butterfly Pull-ups
Rest :30
11 Ring Rows (tough)
Rest 2:00



CONDITIONING
30-35 Min
Run
*breath through nose only
 

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Wednesday, April 18th

A. CONDITIONING
5 Sets (80%)
20 WB (20/14)
20 Box Jumps (24/20)
20 Kettlebell Swings (70/53)

Rest 1:1

B. NC60

C. BIAS WORK:
STRENGTH
Snatch
Warm-up
EMOM x 5 (with empty BB)
7 Perfect OHS

Rest 1 min

EMOM x 8 (with empty BB)
3 Position Snatch (2 times through each minute)

Rest 2 min

3x3 Two position snatch @40%
3x2 Hang snatch @50%

Main set

Snatch pull + Hang Power Snatch + Power Snatch
1.1.1x5 @75% (of power snatch)

*rest as needed between sets

GYMNASTICS
EMOM x 20 min
Min 1-5
1 Deficit HSPU (tough/can be strict)
Min 6-10
3-5 Burpee MU
Min 11-20
6 TTB + 8 Push-ups

CONDITIONING
AMRAP x 20 min (4 hour pace)
200m Row
200m Ski
200m Run

 

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Friday, April 20th

A. CONDITIONING
16 Sets
500m row (2k PR pace)
Rest 2min

B. NC60

C. BIAS WORK:
STRENGTH
Clean
Warm-up
EMOM x 5 (with empty BB)
5 Perfect OHS (3121)

Rest 1 min

EMOM x 6 (with empty BB)
3 Position Clean
(2 times through each minute)

Rest 2 min

5x Two position Clean @40%
3x Hang clean @50%

Main set

6 sets
2 position clean (above knee and ground)
@75-80%; rest as needed between sets

GYMNASTICS
Warm-up
2x10 Push-ups
2x10 Muscle up transitions
2x10 Perfect kipping swings
1x5-10 Kipping HSPU

Main sets
EMOM x 5 min
:12 MAX HSPU
:48 Recovery strict press with PVC pipe

CONDITIONING
Hike 1-2 hours!
 

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Saturday, April 21st

A. CONDITIONING
14 sets
400m run (mile PR pace, True Form would be Ideal)
-2 min rest-

B. NC60

C. BIAS WORK:
STRENGTH
Warm-up
2x10 OHS (3121)
2x5 Snatch balance
2x8 Tall Cleans
2x8 High hang snatches

Main set
Muscle snatch + Snatch Balance
EMOM x 10
1 hang power snatch + 2 power snatches 60-65% (of power snatch)
-
EMOM x 10
1 hang power clean + 2 power cleans 60-65%(of power clean)

GYMNASTICS
3-5 Sets
5 U/B Strict TTB
Into
:30 MAX TTB
Into
1:00 MAX Sit-ups
Rest 2:00

CONDITIONING
Swim
EMOM x 10 Minutes
1st: Kick 25m
2nd: rest
Rest 3 Min
EMOM x 10 Minutes
1st: pull 50m
2nd: rest
Rest 3 min
EMOM 10 Minutes
1st: 50m freestyle
2nd: rest
Rest as needed

For time
100m swim
 

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