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  • Writer's pictureMary Bozarth

Tuesday 4/13

Winter Soldier

Every 3:00 (6 sets) - 0:00 - 3:00 21/15 Cal Row 15 Power Snatch (75/55) - 3:00 - 6:00 21/15 Cal Row 12 Power Snatch (95/65) - 6:00 - 9:00 21/15 Cal Row 9 Power Snatch (115/80) - 9:00 - 12:00 21/15 Cal Row 6 Power Snatch (135/95) - 12:00 - 15:00 21/15 Cal Row 3 Power Snatch (155/105) - 15:00 - 18:00 21/15 Cal Row Max Power Snatch (175/115)

RX+ 15/12 Cal Assault bike

Run Option- 200m

Accessory

4 sets 10 Seated Alternating Dumbbell Z-Press (each) 10 Bodyweight Row 30 second Hollow Rock Hold

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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