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)

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)

Saturday 4-11-26

 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)

Friday 4-10-26

 Friday 4-10-26

Snatch

Conditioning:

On the 2:00 x 5

7 Power Snatches

5 Overhead Squats

7 Lateral Jumps Over Barbell

BB (105/75)

Wednesday 4-8-26

 Wednesday 4-8-26

Bench Press

Conditioning:

AMRAP 15

15 Wallballs 

15 Wallball Sit-ups 

15 Wallball Box Step Ups 

WB (20/14)

Box (24/20)

Tuesday 4-7-26

 Tuesday 4-7-26

Conditioning:

3 Rounds

50 Ft Broad Jumps

50 Ft DB Farmers Hold Walking Lunges

15 DB Shoulder to Overhead

Rest 3:00

3 Rounds

100 Ft Mixed DB Carry

10 DB Hang Squat Cleans

5 DB Burpee Deadlifts

DB (50s/35s)

Cap 27:00

Accessory Strength:

Copenhagen Plank

Monday 4-6-26

 Monday 4-6-26

Strict Pulling Strength

Conditioning:

EMOM x 8

7 Toes to Bar + 6 Air Squats + 5 Push-ups 

Rest 3:00

AMRAP 5

20 Lateral Plate Hop Overs (45s x 3/45s x 2)

10 KB Cyclists Squats (70/53)