Monday 4/15
“STRENGTH”
E2MOM x 5 sets (10 Mins)
3 Back Squats
80-80%
“CONDITIONING”
4 Rounds For Time:
20 Alt Goblet Step-ups (53/35) 24”/20”
25 Push Press (75/55)
30 Sit-ups
Rx+: GHDSU, 95/65lb
Fitness: 44/35lb, 20”/16”
Novice: BW Step-ups
Tuesday 4/16
“STRENGTH”
E90s x 8 Sets (12 Mins)
1 Snatch Pull + 1 Hang Snatch +
1 Full Snatch + 1 OHS
“CONDITIONING”
AMRAP 4 x 4 Sets
3 Rounds of:
6 ALT Db Snatch
6 Burpees Over DB
6 Pull-ups
into
Max Reps Double Unders
-Rest 1 Min B/t-
RX+: 3 Muscle ups, 70/50lb DB
RX: 50/35lb DB
Fitness: 40/25lb DB, Jumping Pull-ups
Novice: 25/15lb DB, Ring Rows, Singles
Wednesday 4/17
“CONDITIONING”
Partner WOD- AMRAP 30
50/40 Cal Bike Erg
50 Burpee Box Jump Overs 24”/20”
50 Power Cleans (95/65 lb.)
120′ HSW/240′ Bear Crawl
Trade Reps As-Needed
Fitness: 20/16” Box, 15 Wall-Walks
Novice: Step-overs, Bear Crawl
Thursday 4/18
“CONDITIONING”
EMOM 40
Min 1: 15/12 Calorie Row
Min 2: 12 Toes-To-Bar
Min 3: 15 Wall-Balls (20/14)
Min 4: 3 x 60′ Shuttle Runs
Min 5: 15 KBS (53/35)
60′ Down + Back =1 Rep
Fitness: Hanging K2E, 16/12lb WB, 12/9 Cal
Novice: 12/9 Cal Row, Hanging Knee Raise
Friday 4/19
“STRENGTH”
E2MOM x 5 Sets (10 Mins)
3 Bench Press
80-85%
“CONDITIONING”
21-15-9
Deadlifts (225/155)
Handstand Push-ups
-Rest 2 Mins
12-9-6 Reps Of
Deadlifts (315/205)
SHSPU
Scale Deadlift Weight to 50% First Round,
75% Second Round
Fitness: Pike HSPU, Then HR Push-ups
Novice: DB Press, Then HR Push-ups
Saturday 4/20
“CONDITIONING”
EVERY 5 MINS X 6 SETS:
Odd Sets (1,3,5)
400m Run
5 Pull-ups
10 Pushups
Even Sets (2,4,6)
400m Run
25 Air Squats
Rest Remainder of the 5 Min window
Fitness: Banded Pull-ups
Novice: Low Bar Pull-ups or Ring Row, Elevated
Pushups
