Week of April 9, 2023

Monday
4 Rounds in the Pit
10-14 reps of everything
Back Attack
Roman Chair
Leg Extension
Arnold Press

Every 2 minutes for 16 minutes
175m Row
15 V Ups

Wednesday
Work up to a max Power Clean and Jerk

4 Rounds
400m Run
12 Power Cleans
12 Front Squats

Thursday
Barbell Complex
Work up to a heavy set of the following, and then do 3 sets at that weight
5 Deadlifts
3 Power Cleans
2 Front Squat
1 Power Jerk

Rest 60s-90s between sets

For Time
600m Row
50 Over the Shoulder Slam Ball Clean
40 GHD Situps
30 Thrusters 55#
20 Bench Dips
10 Pushups

Friday
Work up to a max Bench Press

20 min, 50s on, 10s rest
Box Jumps
Seated DB Press
Double Unders
Burpees
Rest

Week of April 2, 2023

Monday
EMOM for 10 minutes
3 Power Cleans and Jerks (increase weight slightly from previous week)

For Time
500m Row
50 GHD Situps or Stick Situps
50 Wall Balls
50 Lunges
500m Row

Wednesday
4 Rounds in the Pit
10-14 reps of everything
Lat Pull Down
Bulgarian Split Squat/Leg
Strict Pullup
Weighted Roman Chair

13min AMRAP
10 DB Step Ups 25#
Run Length of the Building
10 Burpees

Thursday
Partner Workout
30 min AMRAP
P1: 18 Cal Bike
P2:
18 Ball Slams
9 Box Jumps
18 Double Unders

100 Situps at the end of class

Friday
5 sets of 2 Tempo Bench Press at 92%
2 seconds down, 2 seconds up
Rest ~2 minutes at least

3 Rounds
16-12-8
Cal Row
36-28-20
Double Unders
*5 min cap each round
*Rest 3 minutes between sets