Monday 4/8
“STRENGTH”
E2MOM x 5 sets (10 Mins)
4 Bench Press @ 75-85%
AND
3 Pull-up Negatives
“CONDITIONING”
EMOM 24 Mins
Min 1: 12 Pushups
Min 2: 15/12 Calorie Bike
Min 3: 6 Burpee Pull-ups
Min 4: 50 Double Unders
Rx+: 4-6 Burpee Muscle Up, 70 DU
Fitness: 8 Pushups, 12/9 Cal Bike, Burpee Jumping
Pull-up, Practice DU
Novice: 8 Elevated Pushups, 45s bike, 6 Burpees
then 6 Ring Rows, 50 Singles
Tuesday 4/9
“STRENGTH”
E2MOM x 5 sets (10 Mins)
6 Back Squats
70-75% 1rm
“CONDITIONING”
6 Rounds for Time:
3 Squat Cleans (115/85lbs)
6 Shuttle Runs (60′ down + Back =1)
9 Deadlifts (115/85)
Time cap: 20 Mins
Rx+: 155/105
Fitness: 95/65lb
Novice: 75/55
Wednesday 4/10
“CONDITIONING”
Chipper For Time (Partner Optional)
240′ Walking Lunges (4 lengths of rig)
75 Toes-To-Bar
75 Burpees to Plate
100/80 Calorie Row
75 DB Hang C+J (50/35lb)
75 Burpees to Plate
240′ Walking Lunges
Time cap: 34 Mins
Trade Reps As-needed. One Partner Works
At a Time. INDY: Split In Half
Fitness: Hanging K2E, 40/25lb DB
Novice: Sit-ups, 30/15lb
Thursday 4/11
“CONDITIONING”
AMRAP 8
400/300m Row
8 Box Jumps 24”/20”
-Rest 2 Mins
AMRAP 8
1000/800m Bike Erg
25 Kettlebell Swings 53/35lbs
-Rest 2 Mins
AMRAP 8
20 Wall Balls (20/14lb)
240′ Farmer Carry (53’s/35’s)
(4 Lengths of Rig)
Friday 4/12
“STRENGTH”
EMOMx 8 Mins: (4 Sets Each Movement)
Odd Sets: 6 Strict Press
Even Sets: 5/5 Deficit Reverse Lunge
(Add From Last Week)
AMRAP 15 Mins
8 DB Snatch (right)
8 DB Snatch (left)
25′ OH DB Lunge (Right)
25′ OH DB Lunge (Left)
50 Crossover Singles
Rx+: 70/50lb DB
Rx: 50/35lb
Fitness: 40/25lb, Double Unders or 100 Singles
Novice: 35/15lb, FR Lunge, 100 singles
Saturday 4/13
“CONDITIONING”
Partner “Mini Murph”
For time:
1 Mile Run (with partner)
Then 10 rounds of:
5 Pull-ups/Ring Rows
10 Push-ups
15 Air Squats
The 1 Mile Run (with Partner)
Split the 10 Rounds w/ Partner
Fitness: 800m Run, Ring Rows
Novice: 400-600m run or bike, 6-8 Rounds with
Partner (Ring Rows, Squat to box, elevated pushup)
