Wednesday 5.05.21

DEADLIFT 6-6-6-4-4-4-build 2RM for the day. CONDITIONING (w/partner) 12 Rounds (6 each) “You Go – I Go” 15/12 Calorie Row 12 Deadlifts (135/95) 9 C2B Pull-ups 6 T2B

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Tuesday 5.04.21

PRESS & PULL 5 Rounds NFT (build in weight) 8 BB Strict Press 6 High Hang Clean Shrugs (pockets) 4 Low Hang Power Cleans (knees) One BB for Strict Press out of rack, Second BB for Cleans out on floor. CONDITIONING 9-15-21: Burpee Box Jumps Power Clean and Jerks (115/85)

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Monday 5.03.21

BACK SQUAT 15min to 5RM for the day CONDITIONING AMRAP 14 20 Alt. Front Rack Lunges (75/55) 200m Run 20 Power Snatches (75/55) 200m Run

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Friday 4.30.21

DEADLIFT 5-5-5-3-3-3- establish 1RM for the day CONDITIONING AMRAP 15 30 Double Unders 20 Wallballs 10 Deadlifts (275/185) AMRAP 15 (w/partner option) 60 Double Unders 40 Wallballs 20 Deadlifts split reps equally

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Thursday 4.29.21

MOBILITY / GYMNASTICS 15min working on mobility and practicing a gymnastic movement of your choice. 5 ROUNDS of RECOVERY: 15/10 Calorie Bike 15 Power Cleans (95/65) 15 Push-ups 15 Box Jumps 15 Weighted Sit-ups

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Wednesday 4.28.21

POSITION OHS/FRONT SQUAT 15min to moderate complex (focus on form) 1 Pause Squat (3-5sec in bottom) + 1 Regular Squat. Your choice of OHS or Front Squat. CONDITIONING AMRAP 5 / REST 5 27 Power Snatch (75/55) 27 Burpees 27/21 Calorie Row/Bike AMRAP 5 / REST 5 21 Power Snatch (95/65) 21 Lateral Burpees 21/15 Read more about Wednesday 4.28.21[…]

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Tuesday 4.27.21

PRESS + PULL STRENGTH AMRAP 15 (build in weight) 5 Bench or Strict Press + 5 Hang Power Clean CONDITIONING AMRAP 15 East 80 Lap 15 Deadlifts (115/85) East 80 Lap 15 Hang Power Cleans East 80 Lap 15 Push Jerks or Push-Ups

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Monday 4.26.21

BACK SQUAT 10-8-6-4- build to 2RM starting at <50% of 1RM CONDITIONING 8 RFT (w/partner) 18/12 Calorie Row 15 Box Jump Overs (24/20) 12 T2B 9 KB Goblet Squats (AHAP) alternating rounds w/partner (4 each)

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Friday 4.23.21

DEADLIFT 10-8-6-4- build to 2RM start at 10 x <50% of 1RM deadlift CONDITIONING For Time: 10 Burpee Box Jumps (24/20) 21 Deadlifts (225/155) 10 Burpee Box Jumps 15 Deadlifts 10 Burpee Box Jumps 9 Deadlifts

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