Tuesday April 23

Tuesday April 23


1a) DB Neutral Grip Bench Press – ( pronated to neutral grip)
4 x 8. Rest 30s.

1b) Ring Rows w. rotation: – ( pronated to neutral grip)
4 x 12. Rest 30s.

*Complete 8 reps of DB Neural Grip Bench rest :30s then perform 12 Neutral Grip Ring Rows
* You will complete 4 total sets of this strength couplet



EMOM 12:
ODD Minutes: Handstand Push-up (Work on Volume, Accumulation, or Practice)
EVEN Minutes: Double Unders (Volume Accumulation or Practice)

*Score = total reps of HSPU
*Choose a # of reps for each EMOM that allows for appx 40s of work


Not for time:
Push-ups (or Box Push-ups) https://youtu.be/V9YHMD0AT9M
DB Hammer Curls https://youtu.be/2ZTcvlNHCYw
*Athlete choice of DB weight

DB shrugs: 3 x 20. Rest 60s.
– DBs in Front
– 20 Explosive Reps


Monday April 22


1Rm Back Squat


Not for time focus on form and ROM
“Manic Monday Swole Work ”
60 Romanian Deadlifts (135, 95)
50 Front Rack Reverse Lunges (135, 95) (50 lunges total)
40 weighted straight leg sit-ups
Rx: As written
Open:(155, 105)
Performance: (115, 75)
Fitness: (95, 65) (Reps of 50-40-30) (90s of total Elbow


800 Meter Sledpull Powerwalk with lightweight without stopping

Saturday April 20

Saturday April 20

“Delayed By Rain”

4 rounds for time of:
400-m row or 30/20 Bike or 400m Run
80 double-unders (160 singles)
20 Wall Balls 20/14

Friday April 19

Friday April 19


1Rm Strict Press


“Strict Cindy”

20 min AMRAP
5 Strict Pull ups
10 Push ups
15 Air Squats

Open/Performance: As witten
Fitness: Band Assisted Pull-ups, Box Push- ups
Scaled: Ring Rows, Box Push-ups

Friday April 19

Thursday April 18


EMOTM alternating for 10min
Min 1) 5 each leg – KB or DB (Bulgarian Split Squats)
Min 2) 10 Box Jumps 24/20″



“Miney Moe”

8 Rounds of:
20s Plate Push  45/25#
Rest 90s


8 Rounds of:
20s Max Effort Air Bike
Rest 90s



Topic: Overhead (Jerk)

Techniques and Drills

Dip Drives

    Drill – Dip Drives on the wall (PVC)

    Drill – Jerk Drives 5×5


    Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk

Split Jerk

    Drill – Footwork

    Drill – Recovery

    Drill – Barbell

Wednesday April 17

Wednesday April 17


10 EMOM alternating movements

Odd: 3 position Power Snatch

Even: 15 Banded lat pull downs

– You should have plenty of time to transition between movements.
-Select a weight which will allow you to maintain proper form


“Buns + Guns”
ODD Minutes: 20 Glute Bridges (Double Leg)
EVEN Minutes: 20 Alt. DB Curls (total)