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PROGRAMMING

Monday 4/8

AMRAP in 15 minutes:
50 double unders
50 double kettlebell deadlifts, 2×32/24kg
50 goblet squats, 32/24kg
50 calorie row
50 handstand push-ups

Tuesday 4/9

150 medicine ball clean wall ball shots (20/14lbs) for time

Wednesday 4/10

7 rounds for time:
15 deadlifts, 52/38kg
12 hang power cleans, 52/38kg
9 push press, 52/38kg

Every minute on the minute do 5 burpees

Thursday 4/11

3 rounds for time:
75 air squats
25 toes-to-bar
15 floor press, 70/45kg

Friday 4/12

Performance
5-7-9-11-13 reps for time:
muscle-up
snatch, 61/43kg

Fitness
5-7-9-11-13 reps for time:
pullups
dips
snatch, 43/29kg

9:00 time cap

Saturday 4/13

in teams of two (one working at a time), for time:
50 calories each
50 pullups
40 calories each
40 chest-to-bar pullups
30 calories each
30 muscle-ups

Sunday 4/14

CrossFit Total 2
establish a 1RM
– clean
– bench press
– overhead squat

ARTICLES

+ ‘Swat the Kaiser’ and Stork Stands: The History of Army Physical Fitness – NY Times
+ HYROX – Hyrox, presented by Puma
+ Confidence is Made of Integrity, Decisiveness, and Passion – Gameplan A

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