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April 17

A. Clean EMOM Build weight 1 rep/min 12 mins work to or near PR B. Wendler Cycle – BS 3×5 @ 65, 75, 85% of you 1RM C. Baseline Test – Jackie Row 1000M 50 Bar Thrusters 45/35 30 pull ups

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April 14

A. FS EMOM 12 2 reps increasing weight + 1-5 dips/push ups/HSPU   B. For time – 20 MIN cap 100 DU 200M Farmer’s Carry 1.5/ 1 Sport 2/1.5 400M Wall Ball Run 60 Wall Balls 400M Wall Ball Run 200M Farmer’s Carry 100 DU    

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April 13

A. 8 mins – build to a moderate complex 1 clean 3 push press   B. 8 min EMOM from rack 1 split jerk   C. 14 mins of work Mins 0-4 3, 6, 9, 12… Snatches 95/65 Sport 135/85 Bike Cals   Mins 5-9 25 DU. sport 50 DU 10 PU/C2B...

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April 12

A. 6 mins – Snatch Balance 3×3 from rack Fast and snappy   B. 6 mins – Muscle Snatch 3×3 Fast and Snappy   C. 10 mins to work to a heavy snatch   D. 4 mins Tabata interval Alternate between these every 30...

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April 11

10 mins Run 400 15 wall balls 10 v-ups   10 mins Row 200 20 hollow rocks 10 dumbbell snatches   10 mins 8/10 Cals on bike 10 t2b 20 sit ups

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April 10

A. 5×3 -3 position pause back squatS Halfway on way down, at bottom, halfway on way up. B.  Work to a heavy complex -12 mins 2 power cleans 1 High Hang squat clean C. For time Row 500 5 rounds of 3 power cleans @ 80% of B 5 HRPU

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April 9

6 sets for a total of 36 mins 5 min of: Cash In: Run 400 AMRAP 10 jumping squats 20 DU 10 push ups 20 DU 10 v-ups Rest 1 min    

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April 8

A. Sumo DL 5×3 + 3 seated box jumps   B. 5 sets – rest 2 mins 15 Heavy UB KBS, 25 UBKBS Sport Ride 10/8 cals AFAP, 12 CALS sport   Cash out 20 strict T2B or 30 GHD sit ups 40 v-ups

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April 7

A. EMOM 10 2 Front squats from rack – build weight 4 KB snatch 2/arm   B. EMOM 10 4 push press from ground 4 heavy Russian KBS   C. 3 sets – rest mins btwn sets 2 mins AMRAP 3 squat clean thrusters 115/75, 145/95 sport 25 DU...

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April 6

A – 16 mins Building Weight – Every 2 mins perform 2 Power Cleans 2 squat cleans Drop bar and reset between each rep and treat each as singles   B – 20 Min First 2 mins 2 rounds of 20 DU/30 Sport and 5 box jumps  ...

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April 5

A. Snatch complex 6 sets in 12 mins 1 pause at knee snatch 1 high hang power snatch 1 high hang squat snatch Drop bar, reset 1 full snatch   B. 4 mins 5 box jumps 1 squat snatch 115/75, sport 165, 105   C. DL TEMPO 5×5 in 12 mins 5...

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