April 14, 2022

Thursday, April 14:

Strength:

Every 3 mins for 12 mins: Back Rack Front Foot Elevated Split Squats and Strict Pull-ups

Every 3 mins for 12 mins do:

-8 L/8 R Back Rack Front Foot Elevated Split Squats, pick load

-max rep Strict Pull-ups

*Back Rack Front Foot Elevated Split Squats- 88-93% 8RM

We are working at percentages based on your week 1 max. If you did not hit week 1, choose a challenging weight to work with across

“Mr. Potato Head”

AMRAP 12 mins: Row Calories, Wall Balls, Rope Climbs, and Box Jumps

Complete as many rounds as possible in 12 mins of:

12/10 Row Calories

18 Wall Balls, 20/14 lbs

3/2 Rope Climbs

18 Box Jumps, 24/20 in

Goal: ~4 rounds

Today’s workout is meant to challenge muscular stamina and pacing. We should be looking at the wall balls being done in 2 sets or less, quick rope climbs, and smooth box jumps.

Competitor: 30/20 WB, legless rope climbs

L2: Complete as many rounds as possible in 12 mins of:

12/10 Row Calories

15 Wall Balls, 20/14 lbs

2/1 Rope Climbs

15 Box Jumps, 24/20 in

L1: Complete as many rounds as possible in 12 mins of:

10/8 Row Calories

15 Wall Balls, 14/10 lbs

3 Pull-to-Stands

15 Alternating Box Step-ups