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
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)
Friday 4-17-26
Conditioning:
AMRAP 5
2 - 4 - 6 …
Alternating DB Snatches (50/35)
DB Front Squats (50s/35s)
Toes to Bar
Rest 3:00
AMRAP 5
2 - 4 - 6 …
Alternating DB Snatches (50/35)
DB Front Squats (50s/35s)
Toes to Bar
Core Blast!
Wednesday 4-15-26
Strict Pulling Strength
Conditioning:
On the 6:00 x 4
500 Meter Row
10 Chest to Bar Pull ups
5 Wall Walks
Tuesday 4-14-26
Accessory Strength
Skill: Bar Muscle Up
Conditioning:
AMRAP 15
10 Shuttle Runs
200 Ft KB Front Rack Carry
10 DB KB clean and Jerks
KB (53s/35s)
Monday 4-13-26
Bench Press
Conditioning:
EMOM x 20
Minute 1: 40 Double Unders
Minute 2: 10 Deadlifts @ 65% 1RM
Minute 3: 10 Seated DB Strict Press
Minute 4: 14 DB Box Step Overs
Minute 5: Rest
DB (50s/35s) Box (24/20)
Saturday 4-11-26
Teams of 3-5
AMRAP 24
2 15 Ft Rope Climbs
10/8 Calorie Row
10 Box Get Overs (48/40)
10/8 Calorie Row
4 Sandbag Cleans Over the Bar (150/100)
