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

Friday 4-24-26

 Friday 4-24-26

Conditioning:

3 Rounds

Work :30/Rest :30

- Ski Erg Calories

- Sandbag Cleans (150/100)

- Double KB Overhead Carry (53s/35s)

- Toes to Bar

- Echo Bike Calories

- Double KB Farmers Carry (70s/53s)

- Rest

Mobility Flow