April 8, 2024
Part 1Box Squat1 x 1 Part 2Tempo Back Squat6-4-2 Accessory Work3 rounds for quality of:8 L/8 R Single Leg Kettlebell Deadlifts, pick load10 L/10 R Single Arm Kettlebell Push Press, pick load12 Alternating Kettlebell Gorilla Rows, pick loadRest 1:30
April 6, 2024
Every 1 min for 20 mins, alternating between:3 Rope Climbs50 Double Unders15 Toes-to-bars12/10 Row Calories Post Work6 rounds for quality of:Bottom Dip Hold, 10 secsRest 20 secsPike Compression Hold, 10 secsRest 20 secs
April 5, 2024
For time:20 Snatches, 135/95 lbs20 Clean & Jerks, 135/95 lbsGoal: Sub 10 mins Post Work3 rounds for quality of:15 L/15 R Half Kneeling Palloff PressHollow Hold, 30 secsRest 30 secs
April 4, 2024
6 rounds for time of:3 Deadlifts, 315/225 lbs6 Bar Muscle-ups9 Dumbbell Push Press, 50/35 lbs Goal: Sub 13 mins Post Work3 rounds for quality of:10 Dumbbell Lat Pull Overs, pick loadSingle Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ftBar Hang, 15 secs
April 3, 2024
AMRAP in 30 mins of:Run, 1000 mWalking Lunge, 100 ft20 Burpee-to-Targets30 Ring RowsRun, 800 m75 Air Squats20 Push-ups15 Strict Pull-ups Goal: 2+ rounds Post Work100 Medicine Ball Sit-ups, pick load*Complete in teams of 2. Accumulate 100 Med Ball Sit-ups with a partner.
April 2, 2024
24-21-18-15-12-9 reps, for time of:Box Jump Over, 24/20 inDumbbell Snatch, 50/35 lbs Goal: Sub 15 mins Accessory WorkComplete as many rounds as possible in 12 mins of:Monostructural Cardio, 1 min10 Kneeling Shoulder Taps5 Downward Dog To Cobra Press Ups10 Pigeon Squats