MONDAY 4.12
WARM-UP
AMRAP X 3 MINUTES
30 CROSSBODY MOUNTAIN CLIMBERS
8 LUNGES (DB GOBLET POS. OPTIONAL)
10 DB BENT OVER ROWS
-REST 1:00-
AMRAP X 3 MINUTES
5 UP-DOWNS
6 AIR SQUATS
5 RING ROWS
STRENGTH
BACK SQUAT*
3X5 @ 50% (3111)
2X5 @ 60% (3111)
*BASE PERCENTAGES OFF 5-REP HEAVY FROM LAST WEEK.
WORKOUT
AMRAP X 2 MINUTES
2 UP-DOWNS OVER BAR
4 FRONT SQUATS
2 STRICT PULL-UPS
-REST 1:00-
AMRAP X 3 MINUTES
3 UP-DOWNS OVER BAR
6 FRONT SQUATS
3 STRICT PULL-UPS
-REST 1:00-
AMARAP X 4 MINUTES
4 UP-DOWNS OVER BAR
8 FRONT SQUATS
4 STRICT PULL-UPS
-REST 1:00-
AMRAP X 3 MINUTES
3 UP-DOWNS OVER BAR
6 FRONT SQUATS
3 STRICT PULL-UPS
-REST 1:00-
AMRAP X 2 MINUTES
2 UP-DOWNS OVER BAR
4 FRONT SQUATS
2 STRICT PULL-UPS
(SCORE IS ROUNDS + REPS)
VIRTUAL PROGRAMMING 4.12\
WARM-UP
1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON / :10 OFF)
MOVT 1 - BODYWEIGHT GOOD MORNINGS
MOVT 2 - MOUNTAIN CLIMBERS
FULL-BODY STRENGTH
4 SETS ON A 12:00 RUNNING CLOCK
10/10 SINGLE ARM DB SWINGS
20 SINGLE DB FRONT RACK LUNGES
30 MOUNTAIN CLIMBERS
FULL-BODY WORKOUT
ARAMP X 10 MINUTES
16 SINGLE DB DEADLIFT
12 SINGLE DB G2OH
8 UP-DOWN + MOUNTAIN CLIMBERS
-REST 1:00
EMOM X 12 MINUTES
MIN 1 - :50 PLANK
MIN 2 - :50 ALT HANG DB SNATCHES
MIN 3 - :50 UP-DOWN + MOUNTAIN CLIMBERS
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1: SINGLE DB BICEP CURLS
MVMT 2: SINGLE DB OH TRICEP EXT