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, April 20, 2026
Sunday, April 19, 2026
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
Friday, April 17, 2026
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)
Thursday, April 16, 2026
Friday 4-17-26
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!
Tuesday, April 14, 2026
Wednesday 4-15-26
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
Monday, April 13, 2026
Tuesday 4-14-26
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)
Sunday, April 12, 2026
Monday 4-13-26
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)
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