April 21st - 26th, 2025

MONDAY    April 21, 2025

WARM UP

2 Rounds
8 bootstrappers
8 banded presses
8 banded good mornings
8 glute bridges

STRENGTH:  Deadlift  2 - 2 - 2 - 2 - 2 - 2 (April 4)

‍METABOLIC CONDITIONING :

Complete as many reps as possible in 8 minutes of:
8 kettlebell swings (53/35)
4/4 single arm KB push press

Cool down:
2:00-3:00 easy bike
Foam roll lower back and hamstrings
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‍TUESDAY    April 22, 2025   

Warm up:
2:00 easy row/bike/ski

2 Rounds
4 Inch worms seal and down dog
8 alternating scorpions
8 air squats
8 bent over ball slams
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STRENGTH :

Bench Press  5 - 3 - 2 - 1 - 1 - 1 (April 15)

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METABOLIC CONDITIONING :

20 rounds for time (or AMRAP in 15:00):
3 pull-ups/jumping pull ups/ring rows
6 push-ups/knee push up - chest to floor target, maintain midline
9 air squats to target - to wall ball or box

**Murph prep here we go!!!!
*Today focus on standards of range of motion

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 each side scorpion stretch
1:00 each side couch stretch

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‍WEDNESDAY MASH UP    April 23, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 down dog to seal
10 air squats
10 arch/hollow swing
10 barbell RDLs
10 barbell hang muscle cleans
10 barbel strict press

Then: warm up cleans, push jerks, and practice wall walks

METABOLIC CONDITIONING :‍

AMRAP 8 minutes climbing 3-6-9-12 reps of:
Wall balls (20/14)
Toes to bar

AMRAP 8 minutes of:
3 Power Cleans, (135/95)
6 Push jerks
9 Sit ups

AMRAP 8 minutes of:
30/20 calories air bike
5 wall walks/5 half wall walks/5 push ups + plank shoulder taps

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*Rest 4 minutes between workouts.

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TEAM THURSDAY  April 24, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
1:00 single under jumps
8 cat cows
8 Samson stretches
8 scap only pull ups
8 deadbugs
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SKILL : Double unders and Pull up strength

10:00 EMOM
1) Double under skill
2) 2-4 Negative pull ups/Assisted negatives

Double under skill options:
Tall single unders
Penguin jumps
1 single into 1-2-3 double unders
Double unders 5-10-15, ending with max effort set
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‍TEAM METABOLIC CONDITIONING :

For time with a partner:

For time:
400-meter run
30 box jump-overs (24/20")
800-meter run
30 box jump-overs
400-meter run

Partners will run together
Split the box jump overs, one working at a time.

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FRIDAY   April 25, 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 15)
Take from the floor each set
Build as long as you can maintain good form on snatch and OHS

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METABOLIC CONDITIONING :‍

5 rounds for total reps of:
1 minute of row calories
1 minute of V-ups/Tuck ups
1 minute of Strict pull-ups/ring rows

Rest 1 minute between rounds.

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SATURDAY   April 26, 2025

OPEN GYM  0800 - 1000

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