Monday 4/3
“Strength”
EMOM x 10
Min 1: 7/7 Single Arm Strict Press
Min 2: 10 Barbell Bent Over Row, 2-3 second negative
“Conditioning”
3 Rounds For Time
25/20 Cal Bike
20 Deadlift (135/95)
15 Handstand Push-Ups
Silver: 115/85, 8 HSPU or Box HSPU
Bronze: 95/65, Hand-Release Push-Ups
15min Cap
“Tabata Work”
4 Sets
:20 on / :40 0ff
Handstand Walk Practice
Tuesday 4/4
“Strength”
Eccentric Front Squat
E2MOM X 4
3 reps @ 82.5%
“Conditioning”
7min AMRAP
2 Bar Muscle-Ups
4 Devil’s Press (50s/35s)
6 25ft. Shuttle Runs (25ft down = 1)
Silver: 4 Chest To Bar, 35/25s
Bronze: 4 Jumping Pull-Ups, 25s/15s
Rest 5mins
EMOM 12 minutes
1- 8 Strict Chin-ups / Seated Chin Ups
2- 8 Dips
3- 8 Barbell Curls
4- 8 Reverse Fly (Dumbbells or Plates)
Wednesday 4/5
“Conditioning”
Teams of 2. Trade Every 2:00
AMRAP 30 minutes:
1k Row
30 Walking Lunges
20 Push-ups
10 DB Squat Clean Thrusters (50s/35s)
*Pick up where your partner left off
*2 Dumbbells
Thursday 4/6
“Strength”
Halting Clean Deadlift
*Pause at knee for 3 seconds
3×2 @ 85% of 1RM
(15:00)
“Conditioning”
Every 3:00 for 15:00
3 Power Snatch (135/95)
8 Toes To Bar
30 Double Unders
8 Pull-Ups
Scale
Every 3:00 for 15:00
3 Power Snatch (75/55)
8 Hanging Knee Raises
30 Single Unders
8 Ring Rows
Friday 4/7
“Strength”
Front Rack Box Step-Up
E2MOM x 8 Mins
10 Alternating Reps (5/5)
* Box is knee height
*Increase weight
“Conditioning”
Fight Gone Bad
3 Rounds, 1min Per Station
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (24/20)
Push-Press (75/55)
Row Calorie
Rest 1:00
Saturday 4/8
“Conditioning”
For Time:
200m Run
5 Wall Walks
15 V-Ups
400m Run
4 Wall Walks
15 V-Ups
600m Run
3 Wall Walks
15 V-Ups
800m Run
2 Wall Walks
15 V-Ups
1000m Run
1 Wall Wall Walk
15 V-Ups