Monday 4/17
“Strength”
Front Squat (no eccentric)
3×2 @90%
“Conditioning”
4 Rounds for Time:
15 Hang Power Snatch (95/65)
20 Abmat Sit-ups
15 Cal Row
Silver: 65/55
Bronze: 45/35
Tuesday 4/18
“Strength”
EMOM x 8
Min 1: 8/8 Single Arm Strict Press
Min 2: 8 Barbell Bent Over Row, 2-3 second negative
*Increase weight from previous week on row
“Conditioning”
2023 AGQ Test 1
For Time:
3 Rounds
2x25ft DB Walking Lunge (50/35)
20 Toes to Bar
Then
2 Rounds
2x25ft DB Front Rack Walking Lunge (50/35)
15 Chest To Bar Pull-Ups
Then
2x25ft Dbl DB OH Walking Lunge (50/35)
10 Bar Muscle Ups
Time Cap: 20 minutes
Scale: Knee Raises -> Ring Rows -> Pull-Ups
Silver: 35/25
Bronze: 25/10-15
Wednesday 4/19
“Conditioning”
Partner WOD
*Trade Every Minute*
Mins 0-8
Max Bike Calories
Min 8-16
Max Burpees
Min 16-24
Max Double Unders / Single Unders
Min 24-32
AMRAP
5 HSPU
10 V-Ups
AMRAP Scale
5 Box HSPU/Seated DB Press
10 Gymnastics Crunches
Thursday 4/20
“Strength”
Every :90 x 8 Sets
1 Clean Pull + 1 Power Clean + 1 Hang PC
*Build in weight
“Conditioning”
For Time:
80 Calorie Row
40 Box Jump Overs (24/20)
80 KBS (53/35)
Silver: 20/16″, 35/26KBS
Bronze: 60 Cal, Step-Overs, 26/15KBS
Friday 4/21
“Strength”
Front Rack Box Step-Up
E2MOM x 8 Mins
14 Alternating Reps (6/6)
* Box is knee height
*same weight as previous week
“Conditioning”
15min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
Every 2:00, complete 3 120ft shuttle runs
Down and Back the length of the rig is 1 rep
Saturday 4/22
“Conditioning”
Teams of 2. Trade Reps as Needed.
AMRAP 25 minutes
30 Power Cleans (135/95)
30 Bar Facing Burpees
30 Deadlifts (135/95)
30 Ring Rows
30 Jerks (135/95)
Every 5:00, both partners run 400m together.
Start the workout with a 400m run.