Monday 5-4-26

 Monday 5-4-26

Bodyweight Test:

AMRAP 2

Pull-ups 

Rest 2:00

AMRAP 2

Push-ups 

Rest 2:00

AMRAP 2

Sit-ups 

Conditioning:

AMRAP 8

200 Meter Run

15 Air Squats

Saturday 5-2-26

 Saturday 5-2-26

“Waterfall”

Teams of 4-6

AMRAP 20

8/6 Ski Erg Calories

6 Burpees

8 Single Arm KB Overhead Squats (53/35)

10 KB High Pulls (70/53)

10/8 Echo Bike Calories

Friday 5-1-26

 Friday 5-1-26

Complex:

1 Hang Clean 

1 Power Clean

1 Shoulder to Overhead

Conditioning:

Age Group 50-54 Semi Final Event #3

6 Rounds

9 Deadlifts

6 Power Cleans

3 Shoulder to Overhead

BB (185/135)

Cap 12:00

Wednesday 4-29-26

 Wednesday 4-29-26

Bench Press

Conditioning:

4 Rounds

10 Toes to Bar

10 Box Jump Overs (24/20)

10 Double DB Hang Clean and Jerks (50s/35s)

Cap 15:00

Tuesday 4-28-26

 Tuesday 4-28-26

Teams of 2

AMRAP 20

20 Calorie Row

30 Lateral Jumps Over Erg

20 Calorie Row

30 Push-ups

20 Calorie Row

30 Sit-ups

20 Calorie Row

30 Air Squats

Accessory Pulling Strength

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