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

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