Monday 4-27-26

 Monday 4-27-26

On the 5:00 x 4

24 Double Unders

14 DB Deadlifts

12 DB Front Squats

10 DB Shoulder to Overhead

DB (50/35s)

Accessory Strength:

Weighted Box Dips

Weighted Tall Box Single Leg Box Step Ups

Saturday 4-25-26

 Saturday 4-25-26

Teams of 2

Buy In: 50 Calorie Row

30 Parallette Pass Throughs

40 Lateral Jumps Over Parallette

50 V-ups

60 AlteringPistols

Buy Out: 50 Calorie Row

Cap 30:00

Friday 4-24-26

 Friday 4-24-26

Conditioning:

3 Rounds

Work :30/Rest :30

- Ski Erg Calories

- Sandbag Cleans (150/100)

- Double KB Overhead Carry (53s/35s)

- Toes to Bar

- Echo Bike Calories

- Double KB Farmers Carry (70s/53s)

- Rest

Mobility Flow

Wednesday 4-22-26

 Wednesday 4-22-26

Conditioning:

EMOM x 20

Minute 1: 15/12 Calorie Row

Minute 2: 12 KB Goblet Lunges (70/53)

Minute 3: 15 Russian KB Swings (70/53)

Minute 4: 12 Burpees Over the Erg

Minute 5: Rest

Pulling Strength

Tuesday 4-21-26

 Tuesday 4-21-26

Barbell Complex

Conditioning:

AMRAP 6

3-6-9….

Shoulder to Overhead (95/65)

Front Squats (95/65)

Rest 2:00

AMRAP 6

3-6-9….

Power Cleans (115/85)

Shoulder to Overhead (115/85)

Monday 4-20-26

 Monday 4-20-26

Bench Press

Conditioning:

100 Meter Row

2 Shuttle Runs

200 Meter Row

4 Shuttle Runs

300 Meter Row

6 Shuttle Runs

200 Meter Row

4 Shuttle Runs

100 Meter Row

2 Shuttle Runs

Cap 12:00

Core Blast!

30-20-10

Tuck ups

Alternating Plank Hip Dips

Cap 5:00

Saturday 4-18-26

 Saturday 4-18-26

Teams of 2

AMRAP 24

40 Mountain Climbers

40 Archer Rows

40 KB Goblet Box Step Overs

40 KB Suitcase Deadlifts

* Every 4:00, both complete 5 Burpees.

KB (53/35) Box (24/20)