Monday April 19th

Warm up - crossover symmetry activation, couch stretch, pigeon stretch, 2 rounds of: 15 air squats + spiderman stretch + 10 shoulder rolls + 5 muscle snatch + 5 OHS (empty bar), then work up in weight on barbell…

(It doesn’t matter power or squat just move how you need to move. Your percentages are based on 1RM)

Snatch EMOM

EMOM x 5 minutes

4 Snatch @ 60% (of 1RM snatch)

EMOM x 5 minutes

2 Snatch @ 70%

EMOM x 5 minutes

1 Snatch @ 80%+

*No rest between 5 minute segments. 

10 Min to Complete:

3 Front Squat + 2 Jerk - 75% for 3 sets then 3 Squats + Jerk 2RM (no misses)

20 Min Cap

21-15-9-6-3

Strict HSPU

Wall Balls #30#20

Bar Facing Burpees

Saturday March 17th

48 Hours to Complete

Warm up - Hamstring Smash, quad smash/foam roll quads, 2 rounds of: 1:00 bike erg (w/hip circle) + 15 air squats + couch stretch (30 sec each) + 10 shoulder rolls + 5 single arm DB press (each arm) + twisted cross stretch (30 sec each), then ankle stair stretch mobility…

20 Rounds

9 Cal Bike

7 Bench Press #205#135

5 Wall Ball #30#20

20 Min AMRAP

30 Back Squat #185#135

30 KBS #70

30 TTB

30 Cal Row

Run Threshold:

10 Rounds

10 sec moderate/10 sec moderate hard/10 sec hard

2:00 Min Rest

Thursday April 15th

Warm up - Hamstring Smash, quad smash/foam roll quads, 2 rounds of: 1:00 bike erg (w/hip circle) + 15 air squats + couch stretch (30 sec each) + 10 shoulder rolls + 5 single arm DB press (each arm) + twisted cross stretch (30 sec each), then ankle stair stretch mobility…

Treat the work time as a full blown sprint then rest and work to get your heart rate down. It’s a nice and easy day after a few hard weeks. Have fun!

3 Rounds (Every 4:00 start new round)

4 Squat Snatch 70%-75%

8 Burpee Box Jump #30#24

16 GHD Sit Ups

Rest until 15:00 Mark

3 Rounds for time (Every 4:00 start new round)

4 Squat Cleans @70-75%

8 Burpee Box Jumps #30#24

16 GHD Sit Ups

Rest Till 30 Min Mark

5 Rounds (New round every 2:00)

6 Bench Press 70-75%

3 Muscle Ups

.

Rest TIll the 45 Min Mark

5 Rounds for time (New round every 2:00)

15 Dumbells Push Press 50/35#

3 Rope Climbs

Wednesday April 14th

AM Session

Warm up - couch stretch (60 sec each), pigeon stretch (60 sec each), squat hold (60 seconds), ankle/calf stair stretch, 2 rounds of: 1:00 bike erg (w/hip circle) + 15 air squats + 10 single leg glute bridge (5 each) + 90/90 hip opener drill (3 reps each side) + spiderman stretch, then w/barbell front rack stretch, 5 muscle cleans, 5 front squats, 5 squat cleans… repeat until loose…

1 Hang Squat Clean + 1 Squat Clean

1,1,1,1,1

*Clean from the low block, working up from 60% as your first set. Drop the bar between reps. Work up to 80-85% for your last set.

Squat Clean

1,1,1

*From the low block continue to work up in weight to a heavy single for the day!

Clean Pulls

4 x 3 @ 100-105% of 1RM Clean

WITH A PARTNER:

2 Rounds for time

100 Bar Facing Burpees

300’ Handstand Walk

100 Toes to Bar

50 Bar Muscle Ups

*Split the work with a partner as needed, this should be a sprint, rest, sprint, rest, type of workout. So if you are solo, just rest 15-20 seconds after each set you do. 

Tuesday April 13th

AM Session

Warm up - 5 Min easy bike (Throw in a 5-10 second sprint or two at a higher damper to get the legs going), 2 rounds of: 15 shoulder rolls + spiderman stretch + 90/90 hip opener (2-3 reps each side)

75 KBS

Then

Alternating Minutes x 12 minutes

Min 1: 12/9 Calorie Ski

Min 2: 10 Hand Stand Push Ups

Alternating Minutes x 12 minutes

Min 1: 15 GHD Sit ups

Min 2: 50’ Handstand Walk

Then

75 KBS

PM Session

Warm up - crossover symmetry, couch stretch, elevated pigeon stretch, squat hold, twisted cross stretch, 2 rounds of: 10 air squats + 10 cossack squats + 10 shoulder rolls + 10 Romanian deadlifts (barbell) + 10 kip swings

5 Rounds (1:1)

50’ Sled Push

7 BMU

Right into…

5 Rounds (1:1)

50’ Sled Push

7 Deadlifts 275/185#

Monday April 12th

Session

Warm up - couch stretch, elevated pigeon stretch, straddle hamstring stretch, twisted cross stretch, shoulder rolls (pvc pass throughs), 2 rounds of: 15 air squats (w/hip circle) + 90/90 hip opener (2-3 reps each side) + spiderman stretch + 10 barbell RDL’s. Then barbell warm up front rack and front squats + cleans until loose…

Power Clean + Squat Clean

1,1,1 

*Increase weight each set. Drop the bar between reps.

Front Squat

1,1,1,1,1

*Increase weight each set until your last set is a single at 90%

For Time

15 Min Cap

120 Wall Balls

120 Cal Row

PM Session

Warm up - crossover symmetry, spiderman stretch, twisted cross stretch, 2 rounds of: 15 air squats + 10 single arm db press (5 each arm) + 10 shoulder rolls, 2 rounds of: 5 muscle snatch + 5 behind the neck press + 5 OHS 

Snatch

1,1,1 @ 75-80%

*Pause in the bottom for 1-2 seconds before standing the rep up to build that bottom position!

Every 2:00 x 3 Sets

10 Power Snatch 135/95# (Touch and go)

Alternating Minutes x 10 minutes

Odd: 80y Shuttle Sprint (20 yard legs)

Even: 10 Burpees

Friday April 9th

Warm up/mobility - Spiderman stretch, elevated pigeon, squat hold, 500m row easy, 10 Russian KBS, twisted cross pec stretch, roll into workout…

5 Rounds

3:00 Row (Easy/Moderate)

10 OHS #155#110

1:00 Row (Hard)

*Rest 2:30 between rounds