April 14th - 19th, 2025

‍

MONDAY  APRIL 14, 2025

2:00 bike/row/ski/run

2 Rounds
4 Inch worms seal and down dog
8 Samson stretches
8 KB swings warm up weight
8 hollow rocks
4 push ups

STRENGTH:  Bench Press 2 - 2 - 2 - 2 - 2 (April 8)

METABOLIC CONDITIONING:

Every 3 minutes until failure, complete 2 rounds of:      (Cap. 18 minutes)
3 toes-to-bars
3 kettlebell swings (53/35)
8 kettlebell lunges

‍

TUESDAY  APRIL 15, 2025

2:00 bike/row/ski/run

2 Rounds8 air squats
8 PVC passthroughs
8 PVC good mornings
8 PVC snatch grip behind the neck presses
:15 second standing calf stretch each side

Then: 1:00 foam roll upper back (thoracic)

STRENGTH: 5 sets x 1 Hang Power Snatch (above the knee) + 2 overhead squats (April 11)
Take from the floor each set
Build as long as you can maintain good form on snatch and OHS

METABOLIC CONDITIONING:

Power Amanda

9-7-5 reps for time of:
Muscle-ups/Bar Muscle ups/Strict pull up or Ring Row + Ring or Bench Dip
Power snatches (135/95)

Tabata Planks
Working on those plank holds! 
Can alternate between hands and elbows

WEDNESDAY  “Mash-Up”  APRIL 16, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders
10 air squats
10 hips down push ups
10 banded good mornings
10 banded presses
10 barbell deadlifts
10 light wall balls
‍

Warm up deadlift weight

METABOLIC CONDITIONING :

AMRAP 6 minutes of:
400m Run
30 Wallball Shots, 20/14
15 Deadlifts, 225/155

AMRAP 6 minutes of:
30/20 cal row
30 Push ups
30/20 cal row
30 Sit ups

AMRAP 6 minutes of:
100  Single-unders
20 Russian twists
100m Farmer's Carry, 50's/35's (outside)

*Rest 3 minutes between workouts.

‍

TEAM THURSDAY   APRIL 17, 2025

2:00 bike/row/run/ski
‍
2 Rounds for quality
8 bootstrappers
8 hips down push ups
8 barbell RDL
8 scap pull ups
8 barbell hang muscle cleans

SKILL : Double unders and Pull up strength

8:00 EMOM
1) Double under skill
2) 2-5 Negative pull ups/Assisted negatives

Double under skill options:
Tall single unders
Penguine jumps
1 single into 1-2 double unders
Double unders 5-10-15
Crossover singles (only if you've mastered DU)

‍

TEAM METABOLIC CONDITIONING

AMRAP 15:00

Partner 1) 20/15 cal Echo bike
Partner 2) Work through AMRAP of:
5 cleans (135/95)
10 lateral burpees over bar

*While Partner 1 completes bike cals, Partner 2 works through AMRAP. Pick up where partner leaves off on AMRAP.

‍

FRIDAY   APRIL 17, 2025

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 PVC passthroughs
8 single arm DB press each arm
8 glute bridges
8 arch/hollow swings

Then: 1:00 bottom of squat hold

‍

STRENGTH :   Tempo Back Squats  3 seconds lower - 3 seconds up. (new series!)
5 - 5 - 5 - 5 - 5 - 5

METABOLIC CONDITIONING :  

2 rounds for time of:
35 pull-ups/jumping pull ups/ring rows
35 Shoulder to overhead (115/75)

‍

SATURDAY    APRIL 18 , 2025

OPEN GYM    0800 - 1000

‍

‍