WEDNESDAY 4/26

WARM UP

3X20 GLUTE BRIDGES + 15 HALLOW ROCKS

STRENGTH (REST 2 MINS)

4X8 BACK RACK REVERSE LUNGES 4R/4L (BUILD TO HEAVIEST)

CONDITIONING

(6X3 MINS ON 1 MIN OFF, 3 SETS OF A AND B)

A) ROW 20/16 CALS + AMRAP BURPEE BOX JUMPS 24″/20″

B) ASSAULT BIKE 20/16 CALS + AMRAP DUMBBELL HANG CLEAN AND JERK

TUESDAY 4/25

WARM UP

3X6 OVERHEAD KB DROPS IN DEADBUG POSITION + 10 WEIGHTED ER PRESSES R/L

STRENGTH (REST 2 MINS)

4X3 STRICT PRESS + 3 PUSH PRESS (CHALLENGING WEIGHT)

CONDITIONING (8 MIN AMRAP)

-30 DOUBLE UNDERS

-15 KB SWINGS 53/35

MONDAY 4/24

WARM UP

3X15 PVC GOOD MORNINGS + 10 BANDED LAT PULL DOWNS

STRENGTH (REST 30s/90s)

5X6 SINGLE LEG OVERHAND (PRONATED) GRIP DEADLIFT R/L

CONDITIONING (FOR TIME)

-40 POWER SNATCH 95/65

-400M RUN

-40 OVERHEAD SQUAT 95/65

-400M RUN

SATURDAY 4/22

WARM UP

4X3 WALL WALKS + 200M RUN

CONDITIONING (TEAMS OF 2)

3RDS FOR TIME

-800M RUN TOGETHER (HOLDING A BAND)

-80 WALL BALLS 20/14

-30 WEIGHTED SYNCRO BOX STEP OVERS 35/25 EACH HAND 20″/18″¬†

WARM UP

3X20s KING ARTHUR STRETCH R/L + 10 WEIGHTED WINDMILLS R/L

STRENGTH (REST 2 MINS)

5X2 PAUSE BACK SQUAT (3s PAUSE IN THE BOTTOM OF THE SQUAT)

CONDITIONING (15 MIN AMRAP)

-10 HANG POWER CLEANS 115/75

-10 STOH 115/75

-10 TOES TO BAR