Monday 4/10
“Strength”
Front Squat (no eccentric)
E2MOM X 4
3 reps @ 85%
“Conditioning”
3-6-9-15-21
Row Calorie
Thrusters (95/65)
Silver: (75/55)
Bronze: (45/35)
Tuesday 4/11
“Strength”
EMOM x 10
Min 1: 8/8 Single Arm Strict Press
Min 2: 8 Barbell Bent Over Row, 2-3 second negative
*Increase weight from previous week
“Conditioning”
2 Rounds
5min AMRAP
3 Power Clean (135/95)
5 Push-Ups
8 Reverse Lunges (4/4)
Rest 3:00
Silver: 95/65
Bronze: 65/55
Wednesday 4/12
“Conditioning”
For Time:
Trade As Needed except the BFB
200/150 Cal Bike
100 Pull Ups
50 Synchronized BFB
100/75 Cal Row
Scaled
150/100 Cal Bike
75 Pull-Ups/Ring Rows
30 Synchro BFB
75/50 Cal Row
Thursday 4/13
“Strength”
Front Rack Box Step-Up
E2MOM x 8 Mins
12 Alternating Reps (6/6)
* Box is knee height
*Same weight as previous week
“Conditioning”
EMOM 16
1- 15 Wall balls (20/14)
2- 50 DU
3- 20 KB swings (70/53)
4- off
Silver: 14/10WB, 53/35KB
Bronze: 10/8WB, 35/26KB
Friday 4/14
“Strength”
In 10:00
Build to a Heavy
2 Clean Pull+ 1 Power Clean
“Conditioning”
2 Rounds For Time:
10 Strict Pull-Ups
20/15 Cal Bike
25 Toes To Bar
20/15 Cal Bike
10 Bar Muscle-Ups
15min Cap
Silver: 5 SPU, 25 TTB Progressions, 10 C2B
Bronze: 10 RR, 25 HKR, 10 Ast. Strict Pull-Ups
Saturday 4/15
“Conditioning”
AMRAP 12
400m Run
15 Thrusters (75/55)
Rest 5:00
AMRAP 8
200m run
15 BBJO 24/20
“Finisher”
2 Sets
15 Reverse Fly
15 Bicep Curls
15 Lateral Shoulder Raises
Rest 1:30