Monday 3/31
"STRENGTH"
In 15 Minutes:
5 Strict Press @ 65%
5 Strict Press @ 75%
5+ Strict Press @ 85%
"CONDITIONING"
(Cap 15 Minutes)
4 Rounds / Each For Time:
6 Thrusters (95/65)
9 Pullups
15/12 Cal Bike
Variable Increasing Rest 30/60/90seconds
Competitor: 115/85, C2B, 21/15 Cals
Performance: 75/55
Fitness: 3 Rounds w/ Rest 60 & 90 Seconds
(45/35), 9 Jumping Pullups/Ring Rows
"FINISHER"
3 Rounds for Quality
8x Banded / Dumbbell Upright Row
8x Double Dumbbell Bent Over Fly
Tuesday 4/1
"STRENGTH"
In 15 Minutes:
5 Deadlift @ 65%
5 Deadlift @ 75%
5+ Deadlift @ 85%
"CONDITIONING"
Every Minute On The Minute for 20 Minutes
Minute 1: Max Rep Hand Release Pushups
Minute 2: Max Rep 120Ft Shuttle Run
Minute 3: Max Rep Double Under
Minute 4: Max Rep Ab Mat Sit-up
Competitor: Handstand Pushups
Performance: Power Jumps/Single-Doubles
Fitness: Scaled Pushups / Single Unders
"FINISHER"
3 Rounds for Quality
8x Hip Thrust (Weighted)
8x Banded Good Mornings
30 Second Banded Suitcase Hold (Both Hands - Top)
Wednesday 4/2
"CONDITIONING"
Teams of 2
As Many Rounds As Possible In 22 Minutes:
100 Box Jump Overs (24/20)
75 Medball Lunge Steps (20/14)
50 Russian Kettlebell Swings (70/44)
25 Burpees to Plate
Alternate Reps As Needed
Competitor: MB (30/20) KB (88/53)
Performance: (20/16) (53/35)
Fitness: 65-50-35-20
Box Step Over (20/16) / MB (10/8)
/ KB (35/25) / No Pushup Burpees
"FINISHER"
Part A:
5-7 Min Easy Bike / Walk
Part B:
3 Rounds for Quality
10x Double Dumbbell Zottman Curls
10x Dips (Ring/Rig/Box/Assisted)
HYBRID STRENGTH
A) 20 min Alternating EMOM
A1. Back Squat
Sets 1-5 - 5 reps @ 75-80%
Sets 6-10 - 3 reps @ 80-85%
A2. Power Jerk
Sets 1-5 - 5 reps @ 50-60% of best jerk
Sets 6-10 - 3 reps @ 60-70% of best jerk
B) Hang Power Clean
6 sets 3 @ by feel
C) 3 rounds for quality
5/5 Hip Shift
8 Barbell Rollouts
20 alt Bird Dogs
Thursday 4/3
"STRENGTH"
In 15 Minutes:
5 Bench Press @ 65%
5 Bench Press @ 75%
5+ Bench Press @ 65%
"CONDITIONING"
For Time:
2 Rounds
15 Alternating Single Arm Devils Press (50/35)
25 Toes to Bar
50 Cal Row
Competitor: 75 Cal Row
Performance: (35/25)
Fitness: 10 Devils Press (25/15)
20 Hanging Knee Raises / Floor Knee Raises
30 Cal Row
"FINISHER"
3 Rounds for Quality
8 Diamond Pushups
4 R + 4 L Staggered Hand Pushup (Hip)
30 Seconds Alternating Hand Bird Dog Plank
Friday 4/4
"STRENGTH"
In 15 Minutes:
5 Front Squat @ 65%
5 Front Squat @ 75%
5+ Front Squat @ 85%
"CONDITIONING"
For Time:
28-21-14-7
Air Squats
Cal Bike
Rest 2 Mins
For Time:
20 Clean & Jerks (115/85)
Competitor: (135/95)
Performance: (95/65)
Fitness: 20-15-10-5 / G2O (75/55)
"FINISHER"
3 Rounds
15 V-Ups
15 R/ 15 L Standing Teapots
Saturday 4/5
"CONDITIONING"
Teams of 2
For Time:
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings (53/35)
50 Walking Lunge Steps
50 Push Press
50 Back Extensions
50 Wallballs (20/14) (10/9")
50 Burpees
50 Double Unders
Split Reps as Needed
Performance: 40 Reps / (44/25) / 14/10#
Fitness: 30 Reps / (25/15) / 9ft 10/8#
"FINISHER"
10 Minutes Mobility As:
1 Minute Per Side
Pigeon Stretch
1 Minute Per Side
Lizard Stretch
1 Minute Per Side
Thread The Needle
1 Minute Per Side
Saddle Archer (Banded)
1 Minute
Alternating Up/Down Dog
1 Minute
Child Pose
HYBRID Strength
A) 20 min Alternating EMOM
A1. Snatch Pull
Sets 1-5 - 3 reps @ 45-70%
Sets 6-10 - 2 reps @ 70-90%
A2. Snatch
Sets 1-5 - 2 reps @ 45-70%
Sets 6-10 - 1 rep @ 70-90%
B) 3 Rounds for Quality
15 KB Deadlift
24 DB Lunge Steps
45 secs Flutter Kicks
15 Tricep Pushdowns
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