Monday 4/24
“Strength”
Build to a 1RM Front Squat
“Conditioning”
3 Rounds for Time:
21 Calorie Row
15 Thrusters (95/65)
9 Pull-ups
Silver: 75/55
Bronze: 55/45
Tuesday 4/25
“Strength”
Build to a 1RM Strict Press
“Conditioning”
3 Rounds for Max Reps:
1:00 Calorie Bike
1:00 Handstand Push-Ups
1:00 Box Jumps (24/20″)
1:00 Single Arm Alt. DB Snatch (50/35)
1:00 REST
HSPU Scale:
Handstand Hold
Negative HSPU + Kick Down
Box HSPU
Hand Release Push-Ups
Wednesday 4/26
“Conditioning”
Parter – Trade Rounds
AMRAP 12 minutes
5 Deadlifts (225/155)
10 Walking Lunge Steps
15Abmat Sit-ups
Rest 5:00
Parter – Trade Rounds
AMRAP 12 minutes
5 Back Squat From Rack (225/155)
5 Shuttle Runs (60ft = 1)
10 Hollow Rocks
Silver: 185/115
Bronze: 135/85
Thursday 4/27
“Conditioning”
3 Rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Silver: Asst. Pull-Ups
Bronze: Ring Rows
REST 3:00 after each round.
“Strength”
EMOM x 9
Min 1: 15 Bicep Curls (barbell/db)
Min 2: 15 Reverse Fly
Min 3: 15 Thumbs Up Shoulder Raise*
*45 degree angle
Friday 4/28
“Strength”
EMOM x 10
1 Clean and Jerk
Build to a Heavy 1 Rep
“Conditioning”
30-20-10
Row Calories
Hang Power Cleans (95/65)
*100 double unders after each round
Silver: 76/55, 50 DU
Bronze: 55/45, 150 Singles
Saturday 4/29
“Conditioning”
4 Sets:
AMRAP 3:00
1st Set: 400m Run + ME Deadlift (135/95)
2nd Set: 400m Run + ME Wall Balls (20/14)
3rd Set: 400m Run + ME S2O (135/95)
4th Set: 400m Run + Burpees
REST 2:00 Between sets
