Monday 4/22

“CONDITIONING”

EMOM 28 minutes
Min 1: 8 Deadlifts (185/125 lbs.)
Min 2: 50 DU/75 Single Unders
Min 3: 12 Hand-Release Pushups
Min 4: 12/9 Calorie Row

Rx+: 225/155 DL, 15 Pushups, 15/12 Cal
Fitness: 135/95 lbs. DL, Elev. Pushups
Novice: 95/65 lbs. DL, Elev. Pushups, 40s Bike

Tuesday 4/23

“CONDITIONING”

AMRAP 20 minutes:

30/24 Calorie Bike
120′ Farmer Carry (53’s/35’s)
30 V-ups
30 Ring Rows
30 Air Squats

Fitness: 44/25lb Kbs, Tuck-ups
Novice: 35/15lb KBs, Sit-ups

Wednesday 4/24

“CONDITIONING”

Partner WOD Wednesday

For time:
10 x 60′ Shuttle runs
20 Thrusters (95/65)
30 Toes-To-Bar
40 Clean and Jerks (95/65lb)
100/80 Cal Bike
40 Clean and Jerks (95/65lb)
30 Toes-To-Bar
20 Thrusters (95/65)
10 x 60′ Shuttle runs

Time Cap: 30 Mins

Fitness: 75/55 lbs. Hanging K2E
Novice: 45/35 lbs., Candlesticks

Thursday 4/25

“STRENGTH”

In 20 Mins, Find 1-3 Rep Max Back Squat

“CONDITIONING”

10-9-8-7-6..down to 1 reps each of:
Wall Balls
Kettlebell Swings
Burpees to Plate

12 Min Cap*

Rx: 20/14lb WB 53/35lb KB
Fitness: 16/12lb WB, 44/25lb KB
Novice: 10/6lb MB, 25/15lb KB

Friday 4/26

“STRENGTH”

In 20 Mins, FInd 1-3 Rep Bench Press
AND Max set of Strict Pull-ups/Ring Rows

“CONDITIONING”

For time:
3 Rounds of:
8 Pull-ups
10 Box Jumps

2 Rounds of:
8 HSPU
20 DB Snatches

1 Round of:
8 Wall-Walks
20 CTB Pull-ups

15 Min Time Cap*

Rx+: 30”/24”, 70/50lb, 20 BMU
Rx: 24”/20”, 50/35lb
Fitness: Assisted Pull-up, 20”/16”, 40/35lb,
Ring Rows
Novice: Step-ups, Pike HSPU or DB Press,
Plank Shoulder Taps, Ring Rows

Saturday 4/27

“CONDITIONING”

For Time:
800m Run
3200m Bike
100 Push-ups
150 Pull-ups/Ring Rows
200 Air Squats
800m Run
3200m Bike

Trade Reps with Partner: Time Cap 40 Mins

Scale run to 1600m Row

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