Monday – April 19

21 Minute Alternating EMOM (7 Sets) Minute 1: 12 Alternating Back Rack Reverse Lunge (from rack) Minute 2: 40 Seconds Meter Row  Minute 3: 12 Plate Sit Ups (25/15) *Not recording  *This will be more conditioning-bias than it looks, the lunges should not be worked...

Saturday – April 17

In Teams of 2 (1 working / 1 resting) Run 400 M together  14 Rounds  4 KB Swings  8 Box Jumps 4 Burpees  *I go, you go Run 400 M together  14 Rounds  4 Hang Double DB/KB Snatch (scale will be 1 DB/KB) 8 Wall Balls 4 Burpees  Run 400 M...

Friday – April 16

10 Rounds  3 Clean and Jerk (165/115) 6 Chest to Bar Pull Ups  9 Bar Facing Burpees *20 Minute Cap (strict) _______________________________________ Classic Crossfit. A heavy barbell, gymnastics, and engine. If you want to keep progress within Crossfit as simple...

Thursday – April 15

100 M Run or Row 40 Wall Balls  40 One Arm DB Push Press (20 R / 20 L)  100 M Run or Row 2 Minute Rest  200 M Run or Row 32 Wall Balls  32 Alternating DB Snatch 200 M Run or Row 2 Minute Rest 500 M Run or Row 24 Wall Balls  24 One Arm DB Push Press...

Wednesday – April 14

10 Rounds 20 Double Unders 3 Strict Pull Ups 6 Push Ups 12 Sit Ups 20 Double Unders 1 Minute Rest *25 Minute Cap Each round is a sprint-pace __________________________________ We don’t want you at the jump rope for more than 20 seconds per trip, so if you want...