April 6th - 12th

Monday:
Pursuit 
A1. Deadlift – TnG Practice: 5-7 reps; build – 15 mins
A2. Ab Wheel k2E – AMR in 30sec
X 4 sets, rest 90
+
3 Rounds
2 TH Loops
25 KBS
12 Pullups
 
Performance:
A1. 1 Sq. Clean Thruster + 2 PP
A2. Rope Climbs – 2 reps
Rest 2 mins
X 4
+
3 Rounds
2 TH Loops
25 KBS (green/Yellow)
12 C2B
 
Tuesday:
Pursuit  25 mins
A1. Strict Pullups Work – Alt Mixed Grip: 3-5 reps, (if you need more than 1” of help from a band, slow negatives, same rep count. Jump up to chin over horizontal plane, slowly lower to bottom position at full extension.)
A2. L – Sit Hold Practice - AMSecAP
A3.  Wt. Ab Mat Sit ups – 15 reps
X 4 sets, Rest 90sec.
+
“Annie”
 
Performance: 
A. Snatch Complex: 1Pwr Sn + 2 OHS + 1 Sn Balance – Build – 15 mins
B. Muscle ups ; 3 -5 reps every 90 sec + 20 dubs; rest in remaining time
18 mins
+
“Annie”
 
Wednesday:
Pursuit: 15 mins  (round and round)  
Skill Work: 20 mins
1 min – Hollow Rocks
30sec. Rest
1 min Star Side Plank (30sec per side)
30 sec rest:
1 min Mnt Climbers
Rest 30 sec.
+
A. 1A Standing SB Press  @ 3012 – 4 R/L – Challenge yourself with wts.
+
21-15-9
Pwr. Clean
Dips (choose the variation that is appropriate for your skill level)
 
Performance 15 mins  (round and round)  
Skill Work: 20 mins
1 min – Hollow Rocks
30sec. Rest
1 min Star Side Plank (30sec per side)
30 sec rest:
1 min Mnt Climbers
Rest 30 sec.
+
A. FS – 5,4,3,2,1
+
21-15-9
Sq. Clean (60K/42K)
Ring Dip

Thursday:
Pursuit:

5 sets @ consistent pace
1 Th Loop Run
45sec FLR on Floor
8 Alt TGU (you pick weight)

+

On a15 min Timer:
1 Th Loop OH Carry w/ DB 1A – You choose wt. Alt Arms every set
350 m Row

Performance:
A. PP – build to a tough single in 12 min
B. For Time: 1 TH Loop FC  (Reds/Greens)
+
FT:
5-4-3-2-1
PwrSn – 60K/40K
Strict HSPU 
+
5 RFT:
10 Sumo DL @ 90K/65K
5 Bar MU

 
Friday:
Pursuit: 
A1. FS: 2,2,1,1 – Build.  If feeling good, go for something heavy on the single
A2. Dubs – Practice – 2 mins, sets of 10, RAN
A3. 250 M Row Sprint, Chart ea. Effort – Looking for consistency
Rest 3 mins
X 5 sets
+
30-20-10
DB Wt. Lunge Steps
Sit Ups
* 1 Th loop Sprint b/t rounds
 
Performance: 
A1. Deadlift  - 3 reps, Build ea. set. Does not need to be TnG
A2. HR Push Ups – AMR in 15 sec.
X 5 Rest 2 mins b/t sets
+
30-20-10
SB Split Jump Lunges + Jump Sq.
Sit Ups
* 1 Th loop Sprint b/t rounds
 
Saturday:
Pursuit & Performance:
18 min AMRAP:
30 Cal Row
15 Swings (green/yellow)
15 HR Push Ups
 
Sunday:
Pursuit & Performance:
5 Rounds:
21 Wall Ball
15 Push Press (60K/40K)
9 Power Cleans (60K/40K)
2 Gym Length Bear Crawl