Monday 4-7-25

 Monday 4-7-25

Bench Press

Conditioning:

AMRAP 7

28 Double Unders

7 Right Arm KB Overhead Squats

7 Left Arm KB Overhead Squats

KB (35/26)

Accessory Strength:

DB Split Squats

Single Leg Glute Bridges

Wednesday 4-2-25

 Wednesday 4-2-25

Back Squats

Conditioning:

On the 2:00 x 4

5 Strict Pull-ups 

10 Push-ups 

15 Air Squats

Accessory Strength:

Deficit KB Sumo Deadlifts

Banded Glute Bridges

Banded Bird Dogs

Tuesday 4-1-25

 Tuesday 4-1-25

Conditioning:

3 Rounds

30 Calorie Row

20 Single Leg Alternating Toes to Bar

10 DB Thrusters (50s/35s)

Cap 15:00

Accessory Strength:

Alternating DB Bench Press

DB See Saw Rows

DB Lateral Raises

Monday 3-31-25

 Monday 3-31-25

Deadlifts 

Conditioning:

EMOM x 12

Minute 1: 5 Hang Power Snatches + 5 Overhead Squats (75/55)

Minute 2: 15 Lateral Burpees Over Bar

Minute 3: Rest

Accessory Strength:

Strict Pull-ups

Saturday 3-29-25

 Saturday 3-29-25

Teams of 2

AMRAP 20

20 Toes to Bar

:30 Plank Hold

20 KB Goblet Hold Box Step Overs 

:30 KB Wall Sit

20 Barbell Rows 

:30 Barbell Front Rack Hold

Immediately into…

AMRAP 6:

Find a heavy Squat Clean.

Friday 3-28-25

 Friday 3-28-25

Establish a Heavy 3 Bench Press

EMOM x 20

Minute 1: 15 Kettlebell Swings (70/53)

Minute 2: 10 Burpee Box Jump Overs (24/20)

Minute 3: 15 KB Cyclist Squats (70/53)

Minute 4: 10 Shuttle Runs

Minute 5: Rest

Wednesday 3-26-25

 Wednesday 3-26-25

On the 1:30 x 6

3 Cleans + 2 Hang Squat Cleans

Conditioning:

4 Rounds

5 Squat Cleans

10 Front Rack Reverse Lunges

15 Shoulder to Overhead

BB (95/65)

Cap 12:00