Tuesday 4/30

Strength

Back squat
1×7@80%, 1×5@85%, 1×3@90%

Workout of the day

For time-(20 min time cap)
Run 800m
40 Wall balls
Run 600m
30 Wall balls
Run 400m
20 Wall balls
Run 200m
10 Wall balls

Monday 4/29

Strength

Bench
-1×7@80%, 1×5@85%, 1×3@90%

Workout of the day

4 Rounds-
15 KBS
10 Ring dips/20 push ups
Then…
4 Rounds-
40 Du
20 sit-ups

Rx 53/35#

Friday 4/26

Strength

Back Squat
Working sets-1×10@75%, 1×7@80%, 2×5@85%

Workout of the day

15 min amrap-
15 Wall balls
15/12 Cal Row
10 T2B

Thursday 4/25

Olympic

20 minutes to build to a heavy set of:
2 power cleans + 2 STO

Workout of the day

OTM for 16 mins

Alternating

max reps
Du
KBS
Bike
Rest

Wednesday 4/24

Workout of the day

5 Rounds
Row 600/500m
6 Bar muscle ups/12 Pull-ups
30 Push ups

Tuesday 4/23

Strength

Deadlift 4×6 @ 80%

Workout of the day

2 Rounds-
Run 800m
30 Sandbag lunges
30 Alternating V-ups

Rx 50/25#

Monday 4/22

Strength

Bench
Working sets-1×10@75%, 1×7@80%, 2×5@85%

Workout of the day

12 min amrap-
12 DB snatch
9 Bar facing burpees
6 Strict HSPU

Rx 40/25

Rx+50/35

Friday 4/19

Strength

Back Squat

1×10@70%, 1×8@75%, 1×6@80%, 1×4@85%

Workout of the day

For time-(16 min time cap)
50-40-30-20-10-
Du
Med ball squat cleans

Rx 20/14#

Thursday 4/18

Workout of the day

5 Rounds for time-
30/24 cal row
400 ft Farmer carry
15 burpees
15 KBS

Wednesday 4/17

Gymnastics strength

EMOM X 12 min

Alternating
Strict pull-ups
Strict HSPU

Workout of the day

Every 4 minutes for 20 minutes-
Run 200m
12 DB push press
12 T2B

Rx 40/25#
Rx+ 50/35#