Tuesday 05/01

Coaches Warm Up or 3 Rounds 10 per side, Single leg Deadlift w/ DB (Focus on stability) 10 Bentover rows w/ KB (5 per arm) 20 Double unders (40 singles) Deadlift 10@50%, 10@60%, 5@75%, 5@80%, 5@85% Deficit deadlift 45lb plate for men, 35lb for weman, Superset: Bicep curls x 30 (light DB) Attemp to do all your sets with the …

Wednesday 04/11

A. Warm up B. 14 Min. E2MoM Ascend in weight every 2 min. / Build to Heavy complex Halted Snatch + Hang Snatch + O/H Squat C. 4 Rounds (25 min. Cap) 3 Cleans @80-85% 6 Front Squats 9 GHD Sit ups w/med ball 14/20# (or Sit ups w/ plate) 50 Meter O/H Single Arm Walking Lunges (25m R/ 25m …

Tuesday 04/10

A. Warm up B. 6 Min. EMoM complex Build to 60% Halted Deadlift + Hang Clean + Front Squat + Jerk then, C. 8 Min. E2MoM Complex Every 2 min. build up to 85-90% of Jerk Clean + Front Squat + Jerk D. 5 Rounds 8 Hang P. Snatches 95/135# 20 Wall balls 14/20# 50 Double unders E. 3 Rounds …

Monday 4/9

A. Warm up B. 13 Min. AMRAP 12 Ring Dips 10 Strict Pull ups 8 Strict T2B C. 4 Rounds 12 Pistol Squats* 15 Air Squats* 18 Jumping lunges* 21 Strict HSPU (Adv: *Add KB ) D. 2 Rounds 25 GHD Sit ups 2 Min. Side plank (1 min. R/ 1 min. L) Rx Program Deadlifts 10 x @50% 10 …

Friday 04/06

A. Warm up B. Back Squat 10 x @50% 10 X @60% 5 x @75% 5 x @80% 5 x @85% Lateral Sidebends w/KB x 15 C. Bear Complex 95/135# 5 Rounds For Time Complete 7 Unbroken sets of this complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press D. 3 Rounds (On …

Thursday 04/05

A. Warm up B. 21-15-9 T2B Ring dips C. For time (21 Min. cap) 50 HSPU 400 Meter Run 40 Pistol Squats 400 Meter run 30 Pull ups 400 Meter run 20 Single arm DB Lunges (10R/10L) 400 Meter run 10 DB Jumpover burpees D. 2 Rounds 1 Min. Plank 30 Sit ups Rx Program Strict Press 10 x @50% …

Wednesday 04/04

A. Warm up PVC Snatch Tech B. 12 Min. EMOM Snatch 1-4 Min. build to 65% 3 P. Snatches + O/H Squat 5 – 8 Min. @75% 2 Snatches + O/H Squat 9 – 12 Min. @85% Snatch + O/H Squat *Pause to transition weight C. 10 Rounds For time (30 min. cap) 45 Double unders 9 Deadlifts @225/155# Every …