Monday 4/18
“Conditioning”
EMOM x 20
Min 1: 1 Power Clean (70-80% of 1RM)
Min 2: 5 KBS + 4 Goblet Squats(53/35) + 3 Box Jump (30/24)
Silver: 44/26, 24/20″
Bronze: 35/15, 20/16″
“Strength”
Back Squat
1×5 @ 50%
1×3 @ 60%
1×1 @ 70 %
1xAMRep @ 75%
*do not leave anything in the tank
Tuesday 4/19
“Conditioning”
12min AMRAP
50/40 Cal Row Buy-In
Then In Time Remaining:
5 C2B
7 Air Squat
9 Burpees
Silver: Pull-Ups
Bronze: 40/30Cal, Ring Rows
“Strength”
Bench
1×5 @ 50%
1×3 @ 60%
1×1 @ 70 %
1xAMRep @ 75%
*do not leave anything in the tank
Wednesday 4/20
“Conditioning”
Min 0-6
Trade Minutes
Max Rep Double Unders
(or DU practice)
Mins 6-12
1-2-3-4-5….
Wall Walks
You Go, I Go
Mins 12-18
Max Cal Bike
*Trade Every Minute
Mins 18-24
P1:
SA OH Carry L (60ft) (choose weight)
SA OH Carry R (60ft)
P2:
Hold 2 KB at top of Deadlift (choose weight)
*Continue to alternate in the 6:00
Mins 24-30
1:00 Plank Hold Together
1:00 Rest
“Mobility”
Remainder of class
Thursday 4/21
“Conditioning”
10 Rounds For Time:
4 60ft. Shuttle Runs
10 Push-Ups
10 Sit-Ups
“Strength”
Deadlift
1×5 @ 50%
1×3 @ 60%
1×1 @ 70 %
1xAMRep @ 75%
*do not leave anything in the tank
Friday 4/22
“Conditioning”
3 Rounds For Time
7 Muscle-Ups (20/14)
25 WallBall (20/14)
7 Power Snatch (135/95)
Silver: 5 C2B+ 5 Dips, 95/75 PS
Bronze: 10 Ring Row, 10/8 WB, HPS 55/45
“Strength”
Strict Press
1×5 @ 50%
1×3 @ 60%
1×1 @ 70 %
1xAMRep @ 75%
*do not leave anything in the tank
Saturday 4/23
“Conditioning”
6 Sets:
400m Run
15 Russian KB Swings (53/35)
20 Alt. Box Step-Ups (20/16)
Rest 2:00
