Day 1- Monday 250331
A1. 10 alt dual db bench press at 30×1 tempo, rest to 1:30 then A2
A2. 20 air squats or pistol squats for quality, rest to 4:00 then back to A1 x 5
Rest an additional 2:00 then B
B. AMRAP 8:00
2-4-6-8-10-12-14…
Alt DB power snatches 50/35
10-20-30-40-50-60-70…
Double unders
Day 2- Tuesday 250401
TESTING DAY
A. For Time
2k row
Rest to 10:00 then B
B. For Time
“Isabel”
30 snatches 135/95
Rest to 20:00 then C
C. For Time
“Karen”
150 wall ball shots
JK APRIL FOOLS!!!
How mad were you for a moment?
It’s not that workout so get to the Shed!
A. 5 Sets
1:00 Cardio
1:00 rest
Rest an extra 2:00 then B
B. Snatch Drills
1 set every 1:30 x 6
Rest an extra 1:00 then C
C. AMRAP 10:00
10 calorie row/bike/ski/run
20 overhead walking lunges nte 45#
10 burpees to 45# plate
Day 3- Wednesday 250402
A. AMRAP 2:00
Man Makers 25/35
Rest 2:00 then B
B. AMRAP 2:00
MU/C2B/Pull-up/Assisted Pull-ups
Rest 2:00 then C
C. AMRAP 2:00
Bjsd nte 30”
Rest 5:00 then D
D. 3 Rounds For Time
½ reps from A
½ reps from B
½ reps from C
Day 4- Thursday 250403
Pick your machine and distance
Run: 400, 600, or 800m
Row & Ski: 500, 750, or 1000m
Bike: 1000, 1500, or 2000m
A. AMRAP 24:00
Go your selected distance then
1:00 plank hold
30 sec rest
Repeat for 24:00
Day 5- Friday 250404
A. For Time
24-21-18-15-12-9-6-3
Calories row
Wall balls
Sit-ups/ghd
Day 6- Saturday 250405
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250406
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
