Monday 4/1
“STRENGTH”
E2MOM x 5 sets (10 Mins)
8 Back Squats
65-70% of 1RM
Ascending AMRAP for 12 mins
3 Power Cleans
3 Box Jumps
1 Wall-Walk
6 Power Cleans
6 Box Jumps
2 Wall-Walks
9 Power Cleans
9 Box Jumps
3 Wall-Walks
… + reps in Same Pattern for 12 Mins
RX+: 135/95, 30”/24”
RX: 95/65, 24”/20”
Fitness: 75/55, Modified WW, 20”/16”
Novice: 45/35, Step-ups, Inchworms
Tuesday 4/2
“CONDITIONING”
Bring a Buddy Day
AMRAP 20
10 Wall-Balls
20 Calorie Row
30 Sit-ups
40 Double Unders
Accessories: 3 Sets
20s Side Plank Hold
Max Set of Strict Pull-ups/Ring Rows
10 Supermans
Rx+: 30/20lb WB to 10, GHDSU
Rx: 20/14lb WB to 10’/9′
Fitness: 14/10lb WB, 80 Double Unders
Novice: 10/8lb WB, 80 Singles
Wednesday 4/3
“CONDITIONING”
8 Min Partner AMRAPS
AMRAP 8
5 Devils Press
10 Burpees Over DBs
– Rest 2 –
AMRAP 8
10/8 Calorie Row
5 Burpees Over Rower
– Rest 2 –
AMRAP 8
5 Dual DB Shoulder to Overhead
10 Dual DB Deadlifts
– Rest 2 –
AMRAP 8
Max Calorie Bike Erg
– Rest 2 –
Trade Rounds w/ Partner, Work Together
On Bike
Rx+: 70/50lb DBs
Rx: 50’s/35lb DBs
Fitness: 40’s/20lb DBs,
Novice: 25’s/10 lb DBs
Thursday 4/4
“STRENGTH”
E2MOM x 5 sets (10 Mins)
6 Bench Press @ 75%
“CONDITIONING”
AMRAP 3 Mins x 4 Sets
3 OHS
6 Pull-ups
9 Front Squat
-Max 25′ Shuttle Runs in Time remaining
Rest 1 Min b/t Sets
Score is total # of Shuttle Runs (d+b=1)
Rx+: 155/105, BMU
Rx: 95/65
Fitness: 75/55, Jumping Pull-ups
Novice: 45/35, Ring Rows
Friday 4/5
“STRENGTH”
E90s x 8 Sets: (12 Mins)
Odd Sets: 8 Strict Press
Even Sets: 5/5 Deficit Reverse Lunge
(Add From Last Week)
“CONDITIONING”
5 Rounds for Time:
8 Thrusters
12 Toes-To-Bar
Rx+: 135/95lbs
Rx: 95/65lbs
Fitness: 85/55lb, Hanging Knees to Elbows
Novice: 45/35lb, Hanging Knee Raises
Time Cap: 15 Mins
Saturday 4/6
“CONDITIONING”
AMRAP 25 Mins
20 Alt DB Snatch
20 Goblet Squats
20 Burpee Box Jump Overs
**Every 5 Mins, Both Partners Run 400m
Share Reps on the AMRAP
**Run Starts on the 0:00
Rx: 50/35lb DB, 24”/20”
Fitness: 40/20lb DB, 20”/16”
Novice: Hang DB Snatch, Step-overs
