Monday 4/25
“Conditioning”
4 Sets
2:00 AMRAP
5 Deadlift (155/105)
4 Hang Power Clean (155/105)
3 Push-Jerk (155/105)
In Time Remaining
Max Calorie Row
Rest 1:30
Silver: 115/85
Bronze: 55/45
“Strength”
Bench Press
4×8 @ 65%
1×8+ @65%
*2-3 RIR
*Base %s off of new estimated 1RM
Tuesday 4/26
“Conditioning”
7:00 AMRAP
“Cindy”
5 Pull-Ups/ 5 Ring Rows
10 Push-Ups
15 Air Squats
Rest 2:00
7:00 AMRAP
“Nate”
2 Muscle Ups/3 C2B/4 Seated Pull-Ups
4 HSPU/ 4 Box HSPU/ 4 Seated Shoulder Press
8 KBS (70/53)(53/44)(35/26)
“Strength”
Back Squat
4×8 @ 65%
1×8+ @65%
*2-3 RIR
Wednesday 4/27
“Conditioning”
5 Rounds For Time:
50/40 Cal Row
100 DU
40 Dual KB/DB Walking Lunges – Held At Sides (50/35)
*Trade As Needed
“Mobility”
Remaining time working on mobility
or skill work
Thursday 4/28
“Conditioning”
20:00 EMOM
Min 1: 1 Power Snatch 80% 1 RM
Min 2: 4 Alt. Pistols + :15 Hollow Hold
“Strength”
Strict Press
4×8 @ 65%
1×8+ @65%
*2-3 RIR
Friday 4/29
“Conditioning”
5:00 AMRAP
3-6-9…Etc
Thruster (95/65)
TTB
Rest 2:00
5:00 AMRAP
3-6-9…Etc
BBJO (24/20)
TTB
Silver: (75/55)
Bronze: (45/35), (20/16″ + Step-Over), Knee Raise
“Strength”
Deadlift
4×8 @ 65%
1×8+ @65%
*2-3 RIR
Saturday 4/30
“Conditioning”
For Time
800m Run
50 Sit-Ups
50 DU
600m Run
40 Sit-Ups
40 DU
400m Run
30 Sit-Ups
30 DU
200m Run
20 Sit-Ups
20 DU
Scaled – Single Unders, Same Reps
