May 1st

1. Warm-up
3 Rounds
:30 HS Hold
Row 250m
15 Light Push Press

2. Strength
Power Clean to Push Jerk
Touch and Go
5×5
(Heavier than last time)

3. Met-Con
For Time:
25 Strict Handstand Push-Ups
50 Box Jump Overs 24/20″
50 Wallballs 20/14lbs
100 Heavy Double Unders

April 25th

1. Warm-up
Ride 10 cal between round (3-4rounds)
6-8 strict pull-ups
12-15 Back extensions/rev-hyper

2. Strength
Back Squat
4×5 @75%

3. Conditioning
2 Rounds:
Row 2k
50 Thrusters 45/35lbs

 

April 24th

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Strength
Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%

3. Met-Con
For Time:
10 Handstand Push Ups
15 Overhead Squat 155/105lbs
20 GHD Sit Ups
15 Overhead Squats
10 Handstand Push Ups

 

April 23rd

1. Warm-up
Bike 50 Calories

2. Strength
Zero Bounce Deadlift
4×4 @72.5-82.5% of 1RM

3. Four Rounds for time
15 Dumbell Sntches (45/35)
12/8 Cal Bike
7 muscle ups or 9 Pull-ups
30 Double Unders

 

April 20th

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Strength
Snatch
EMOM for 12 Minutes
1 Rep at 70-80%

3. Met-Con
4 Rounds:
25 Pull Ups
25 Unbroken Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs

April 18th

1. Warm-up
10 Minute Steady Run
then
Floss Shoulders and Hips

2. Strength
Back Squat
5×2 @90%+

3. Gymnastics
21-15-9
Chest to bar pull-ups
Bike for calories
Sit-ups

4. Accessory
Sandbag/D-Ball
“Grace”
30 Clean and Jerks 100/70lbs

April 17th

1. Warm-up
3 Rounds:
:30 Handstand Hold
Row 250m
10 Kipping Ring Dips

2. Strength
Power Clean to Push Jerk
Touch and Go
5×5

3. Gymnastics
AMRAP 6 Minutes
5 Deficit (4″) Handstand Push-Ups
25 Double Unders

4. Accessory
Hip Extensions
3×25
Rest as needed