Monday, April 9th

A) Deadlifts 5,5,3,3,3

B) 2 rounds for time
30 Walking Lunges
20 Shoulder to Overhead
30 Toes to Bar

13 minute Time-cap

Saturday, April 7th

Buddy Week!

A) In Pairs, One working, One resting. Alternate exercises
13 minute AMRAP
8 DB/KB Thruster
10 Box Jump Over
12 Toes to Bar
rest 4 minutes
13 minute AMRAP
8 DB/KB Snatches (4 each arm)
10 Push-ups
24 Double-Unders

Friday, April 6th

Buddy Week!

A) Hang Squat Clean 5 x 2
Build to a tough double

B) 9 minute AMRAP
10 Power Cleans (135/95)
8 Front Rack Reverse Lunges (4 each leg)
6 Bar Muscle-ups or 12 pull-ups/ring rows

Buddies
8 Hang Power Cleans
8 Bodyweight Reverse Lunges
8 Ring Rows

Thursday, April 5th

Buddy Week!

A1) SL RDL 4 x 6 each leg
A2) Strict Pull-ups 4 x 5-10 reps

B) For time
1000m Row
then
21-15-9
Wallballs
Burpees

Buddies
500m Row
12-9-6-3
Wallballs
Burpees

Wednesday, April 4th

Buddy Week!

A1) Strict Press 4 x 5
A2) Tempo Ring Rows 4 x 8-12 at 2020 tempo

B) 7 rounds for time (7 each)
In teams of 2
one working, one resting
7 Push Press
9 Box Jump
switch after completeing a full round

16 minute time-cap
Choose weight for Push Press you can go Unbroken the entire time

Tuesday, April 3rd

Buddy Week

A) 3 rounds NFT
1 Suitcase Carry each hand (length of gym and back then switch hands)
8-12 Pushups or Ring Dips
20-30 sec Hanging L-sit/K2C Hold

B) 15 minute EMOM
1 – 5 Deadlifts
2 – 40 sec Row @ moderate pace
3 – 30 sec Plank

Monday, April 2nd

Buddy Week!

A) Front Squat 8,8,6,6,4

B) 10 minute AMRAP
40 Double Unders
10 Toes to Bar
20 Russian KB Swings

Buddies
40 sec Jump Rope
10 K2C or Sit-ups
12 Russian KB Swings

Saturday, March 31st

A) 30 minute AMRAP
in Pairs
100/80 Cals on Rower
100 KB Swings
100 Air Squats
100 Shoulder to OH
1 working, 1 resting
split reps evenly

Friday, March 30th

A) 3 rounds NFT
-20 KB/DB Front Rack Walking Lunge (10 each leg)
-ME Ring Row @ 2020 tempo
-30 sec Hollow Hold

B) 13 minute AMRAP
30 Burpees
40 Toes to Bar
50 Alt DB Snatches
40 DB Goblet Squats
30 Push-ups

Thursday, March 29th

A) Deadlift 3,3,3,1,1

B) For Time
400m Run
10 Clean and Jerk (135/95)
400m Run
10 Clean and Jerk
400m Run

15 minute time-cap