Monday 4/26
“STRENGTH”
Every 90s x 6
1- Back Squat
65% x 5 75% x 5 85% x 5+ (go for rep PR)
2- 5 Hip Thrusts
—–
Every 90s x 6
1- Bench Press
65% x 5 75% x 5 85% x 5+ (go for rep PR)
2- 8 Banded Lat Pull Over
“CONDITIONING”
For Time:
50/35 Cal Bike
50 Air Squats
Cap 6:00
Tuesday 4/27
“STRENGTH”
In 10:00
Build to a heavy Squat Clean
– Then –
@65% of your 1rm – 30 Reps For Time
“CONDITIONING”
FOR TIME:
15 MUSCLE UPS
30 T2B
45 Cal Row
Wednesday 4/28
“CONDITIONING”
For Time (with a Partner)
60 Box Jump Overs (24/20 in) – Trade every 10
3000 meter Row – Trade every 500
200 meter Walking Lunges – Trade every 50
Rest 3 minutes
Then, complete 4 Rounds of:
25 KBS (70/55) / Partner Deadlift Hold (135/85)
25 Burpee Pull-Ups / Partner Dead Hang Hold
Thursday 4/29
“STRENGTH”
Every 90s x 6
1- Deadlifts
65% x 5 75% x 5 85% x 5+ (go for rep PR)
2- 5 Seated Single Arm Shoulder Presses
—-
1- Push Press
65% x 5 75% x 5 85% x 5+ (go for rep PR)
2- 10 Alt Box Step Ups
“CONDITIONING”
8 Rounds For Time:
:20 DU
:10 Rest
:20 WB
:10 Rest
Friday 4/30
“CONDITIONING”
For time:
500/400m Row Buy-in
–
21 Lateral Burpee Over Barbells
21 Power Cleans
15 Lateral Burpee Over Barbells
15 Hang Power Snatch
9 Lateral Burpee Over Barbells
9 Thrusters
–
500/400M Row Buy-out
“Gold” – 135/85
“Silver” – 95/65
“Bronze” – 65/45
Cap: 15:00
Saturday 5/1
7:30
Every 3:00 for 27:00
21/15 Cal Bike
20 Cossack Squats
12 KBS
9:30 AM
AMRAP 10
21/15 cal Bike
15 Deadlifts
9 Burpee Pullups
-R3-
AMRAP 10
21/15 Cal Row
15 Front Squats
9 Burpee Box Jumps
Teams of 2 – Trade Moves
