Monday 4/6

8 min amrap- 2-4-6-8-etc Strict HSPU/Strict DB press/pike HSPU Renegade row Rest 3 minutes Wherever you get to, come down from that point. Example- if you get to the round of 12 in the first amrap, then do 12 back down to 2 for time Core work Tabata 8 mins Alternating v-ups Russian twists Bicycle…

Thursday 4/2

Alternate amraps each time 4×5 min amrap-(4 of of 5 are boys) Amrap 1 20 DB/KB hang high pull 7 Hand release push up Amrap 2 42 step-ups 32 sit-ups (2007 was the year Autism 4/2 was designated as world Autism day, 42 stands for the date 4/2) Rest 54 seconds between amraps(1 in 54…

Tuesday 3/31

5 rounds-
50 Du/100 Su/50 jumping jacks
20 alternating hang DB snatches
10 deadlifts or 25 sumo deadlift with DB/KB

Accessory work-
3 rounds-
10 single leg RDL(each leg)
10 flute bridge(DB/KB on hips)

Monday 3/30

Home workout

3 rounds-
30 Pendlay rows
25 push ups
20 air squats
10 HSPU/10 DB strict press/pike push ups

3 rounds-
15 hollow rocks
15 Supermans
15 side bend(R)
15 side bend(L)
Rest 90 seconds between rou

Monday

Every 90 seconds for 15 minutes
(Start at 70% and build)
3 Strict press

Workout of the day

4 rounds for time-
10 Bar facing burpees
15 Hang power clean
20 Air squats

Rx 95/65#
Rx+ 105/75#