Monday – April 26

Part 1: 2 Sets (not for time) 250 M Row 10 Alternating Step Ups  10 Bulgarian Split Squats (5 R / 5 L) Part 2: 2×3 (suggest 60-75%) 3×2 (75-85%) 3×1 (90+%) Back Squat  *Start a new set every 2 minutes *Aim to feel out a 1 rep max so we can...

Saturday – April 24

10 rounds (5 each) 7 Pull Ups  3 Burpees  7 Toes to bar  3 Burpees  100 M Run   *Partners do an entire round by his/herself Rest 2 Minutes, then 5 Rounds (split however you want) 20 Double DB Shoulder to Overhead  20 Double DB Hang...

Thursday – April 22

EMOM 20 7 KB Swings  5 Wall Balls  3 Bar Muscle Ups OR 6 Pull Ups *If you do not complete a round under 1 minute – sit the next one out. *Your score is how many (out of 20) you successfully complete  ____________________________________________________ The...

Wednesday – April 21

Every 6:00 for 4 Sets  250/200 M Row 500 M Run  100 Double Unders *Each set has a 5:30 cap so you can start each round on time ____________________________________________________ The pace and row and respectively should be in the 60-70% zone. This workout...

Tuesday – April 20

6 Minute Rep Ladder (increase by 2s) Hang Snatch (75/55) Toes to Bar  2 Minute Rest  6 Minute Rep Ladder (increase by 2s) Hang Clean (95/65) Handstand Push Ups  2 Minute Rest  6 Minute Rep Ladder (increase by 2s) Toes to Bar  Handstand Push Ups ...