Monday 4/11
“Conditioning”
18:00 EMOM
Min 1: 17/13 Cal Row
Min 2: 13 Burpees
Min 3: 10 C2B Pull-Ups
*Should have at least :15 rest each interval
Silver: Pull-Ups
Bronze: Ring Rows
“Strength”
Bench
1×5 @ 55%
1×5 @62.5%
2×10 @ 67.5%
1×10+ @ 67.5%
*1-2 Reps Left on Final Set
(Set Clock E2:30MOMx5)
Tuesday 4/12
“Conditioning”
28-21-15-9
Thrusters (75/55)
Box Jump Overs (24/20)
Silver: 55/45, 20/16″
Bronze: DB Thrusters, Box Step-Overs
“Strength”
Back Squat
1×5 @ 55%
1×5 @62.5%
2×10 @ 67.5%
1×10+ @ 67.5%
*1-2 Reps Left on Final Set
(Set Clock E3MOMx5)
Wednesday 4/13
“Conditioning”
Partner WOD
3 Sets
8 AMRAP
P1: 2:00 Row/Bike Max Calories
P2: 2:00 AMRAP
5 Power Cleans (135/95)
10 Sit-Ups
30 DU
Rest 2:00
*P2 AMRAPS while P1 is on the Bike/Row for 2:00
*When the first 2 minutes are up, P1 and P2 trade places
*No one is resting until the 8 AMRAP is up
*Partners can alternate between bike and rower throughout the workout
Silver: 95/65
Bronze: 55/45, 45 Single Unders
Thursday 4/14
“Conditioning”
3 Rounds For Time:
26 TTB
26 Alternating Front Rack Reverse Lunges (75/55)
26 Push-Ups
Silver: Progressive TTB, 45/35
Bronze: 20 reps, HKR, No Weight Lunges
“Strength”
Strict Press
1×5 @ 55%
1×5 @62.5%
2×10 @ 67.5%
1×10+ @ 67.5%
*1-2 Reps Left on Final Set
(Set Clock E2:30MOMx5)
Friday 4/15
“Conditioning”
2 Sets
5:00 AMRAP
9 Air Squats
7 Deadlift (95/65)
5 Hang Power Snatch (95/65)
Rest 2:00
“Strength”
Deadlift
1×5 @ 55%
1×5 @62.5%
2×10 @ 67.5%
1×10+ @ 67.5%
*1-2 Reps Left on Final Set
(Set Clock E3MOMx5)
Saturday 4/17
For Time:
5 Rounds:
8 Burpee Box Jump Overs (20/16″)
10 Barbell Inverted Row
Then Run 400m
5 Rounds
25 DU (40 SU)
10 Wall Balls (20/14)
Then Run 400m
5Rounds
20 Weighted Russian Twists (20/14 WB) *10/10 per side
12 Weighted Box Step-Overs (20/14 WB) *Hold any way
Run 400m
(No rest between sections)
