April 7-12th, 2025

MONDAY    April 7, 2025   

‍WARM UP

2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 banded passthroughs
8 banded good mornings
8 glute bridges

Then:
1:00 quadruped wrist stretch
1:00-:30 banded lat stretch each side

STRENGTH:   Front Squat  1 - 1 - 1 - 1 - 1 - 1  (March 28)
Work to a box if not able to reach below parallel while maintaining front rack position  

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‍METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls (95/65)
10 toes to bar/knee raises
10 lateral hops over bar

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TUESDAY    April 8, 2025   

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

2 Rounds
4 Inch worms with seal and down dog
8 DB deadlifts - warm up weight
8 Bent over medball throws
8 alternating lunges
4 Push ups

STRENGTH : Bench Press 3 - 3 - 3 - 3 - 3 - 3 (March 25)

METABOLIC CONDITIONING :

For time:
22-16-10
DB Deadlifts (50/35)
Box jumps (24/20")

Rest 1:00

9-6-3
DB Power cleans (50/35)
Double-dumbbell box step-overs (24/20 in)

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WEDNESDAY MASH UP    April 9, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
50 feet walk on toes
10 Samson stretches
10 hips down push ups
100 feet shuttle run
10 Russian KB swing - warm up weight
10 DB front rack lunges - warm up weight
10 Barbell RDLs
10 Barbell hang muscle cleans
10 Barbell strict press

Then: warm up clean and jerk

METABOLIC CONDITIONING :

AMRAP 6 minutes of:
200m Run
1 Clean & Jerk, 225/155, add +1 rep each round

AMRAP 6 minutes of:
10 Russian Kettlebell Swings, 70/53#
10 Burpee to 6" target

AMRAP 6 minutes of:
50 Sit ups
20 DB Front Rack Lunge, 50/35#


*Rest 3 minutes between workouts.

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TEAM THURSDAY  April 10, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
1:00 single under jumps - tall
8 bootstrappers
8 bent over banded rows
8 hips down push ups
8 scap pull ups

SKILL : Double unders and Pull up strength

6:00 EMOM
1) Double under skill
2) 2-4 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)

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‍TEAM METABOLIC CONDITIONING :

For time with a partner:
‍2,000-meter Row
50 hand-release push-ups
2,000-meter Row

*Row must be 500m intervals (or less)
*Break up HR PU as desired

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CASH OUT
3 x 100ft (2x down and back)
Double KB Farmer's Carry - build up to heavier than March 25th

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FRIDAY   April 11, 2025

2:00 bike/row/ski/run

2 Rounds
8 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
Take from the floor each set
Build as long as you can maintain good form on snatch and OHS

METABOLIC CONDITIONING :

For reps (18:00 total):
1 minute of AbMat sit ups
1 minute of Goblet squats (with DB)
1 minute of Alternating DB snatches (50/35)
2 minutes of AbMat
2 minutes of Goblet squats (with DB)
2 minutes of Alternating DB snatches
3 minutes of AbMat
3 minutes of Goblet squats (with DB)
3 minutes of Alternating DB snatches

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SATURDAY   April 12, 2025

OPEN GYM  0800 - 1000

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