Monday, April 15th
Skill
EMOM x 5 MINUTES*
1 Chest to Bar
+
2 Toes to Bar
*Complex is meant to be completed unbroken.
**Substitute 1 Pull-Up or Half Pull-Up
+
2 Toes to Something
(No Measure)
Workout
AMRAP x 15 MINUTES
15 Toes to Bar
12/10 Cal Bike
10 Chest to Bar
10 Shoulder to Overhead (135/95)(95/65)
(Score is Rounds + Reps)
Tuesday, April 16th
Strength
Deadlift
ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift
Workout
FOR TIME
800m Run
15 Deadlifts (275/185)(185/135)
-Rest 2:00-
600m Run
20 Deadlifts (225/155)(155/105)
-Rest 2:00-
400m Run
25 Deadlifts (185/135)(135/95)
(Score is Time)
Wednesday, April 17th
Strength
Overhead Squat
3×6
Front Squat
3×6*
Workout
FOR TIME
2-4-6-4-2
Overhead Squat or Front Squat (155/105)
5-10-15-10-5
Box Jump Overs (24/20)
15-15-15-15-15
Wall Balls (20/14)
(Score is Time)
Thursday, April 18th
Workout
AMRAP x 25 MINUTES
1:30 Cardio Choice 1
:30/:30 SA KB/DB Front Rack Hold (Athlete Choice)
20 Alt. KB/DB Slides
1:30 Cardio Choice 2
2/2 KB/DB Turkish Get-Ups
:30/:30 Side Plank
(No Measure)
Friday, April 19th
Strength
Bench Press
3×6*
Workout
ON A 12:00 RUNNING CLOCK…
Max Burpees to Target*
**Every 2:00, including 0:00, complete 3 Bar Muscle-Ups.
**Target ideally 6′ above standing reach.
(Score is Total Reps of Burpees)
Saturday, April 20th
Workout
IN TEAMS OF 2…
FOR TIME
4 ROUNDS*
60 Double Unders or Single Unders
20 DB Goblet Alt. Box Step-Ups
20 Sit-Ups
-Immediately Into-
4 ROUNDS
40 Double Unders or Single Unders
12 DB Goblet Alt. Box Step-Ups
15 Sit-Ups
-Immediately Into-
4 ROUNDS
30 Double Unders or Single Unders
8 DB Goblet Alt. Box Step-Ups
10 Sit-Ups
*P1 works through a full round while P2 completes Max Cal Row. Once a full round is complete partners switch. Partners will complete 4 rounds total in each section of the workout. Score is time minus the number of calories earned on the rower in seconds. Ex: 180 Calories earned…subtract 180 seconds from total time to determine score.
(Score is Time)
Sunday, April 21st
Workout
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)
(Score is Rounds + Reps)
