Monday 4/27
A) Back squat build to a 10RM @ 20X0
– get two or three feeler sets then go for it
B) EMOM x 10 min
E: 5 hang power snatch (moderate weight)
O: 4-8 ring dips
C) EMOM x 10 min
E: 10 KB swings (heavy)
O: 10 C2G push-ups
Tuesday 4/28
A1) Push press clusters TnG 1.1.1 R10S/30S
A2) 10-15 CTB pull-ups R2-3M; x 3 sets
*Break up pull-ups if you have to but get through set AFAP.
B) Bent over double DB row x 10-12 reps; R90S x 3 sets
+
3 sets tough effort:
– 7 TnG deadlift – heavy; build per set
– 6 burpees AFAP
– 20 sec Row all out
rest 4-6 min
Wednesday 4/29
10 min AMRAP
– 6 NPU burpee/sandbag to shoulder (3/side)
– 8 sandbag weighted walking lunges- 4/side (60/30)
– 10 KB swings (53/35)
– 150 m row
R3M
10 min AMRAP
– 5 DB hang power clean + push press (35/20ish)
– 7 Box jump – SD (24/20”)
– 200 m run
R3M
10 min AMRAP
– 5 T2B
– 7 wallballs (20/14)
– 9 supermans
– 21 double unders (63 singles)
Thursday 4/30
A) EMOM x 8 min
– 1&1/4 front squat 2-3 reps @ 65%
B) EMOM x 8 min
– 1 hang clean + 1 clean + 1 split jerk (moderate to heavy)
C1) Waiter’s walk down and back – heavy (switch arms); R60S
C2) Double KB front rack reverse lunges 10-12 (tough); R60S
C3) Top of ring dip hold x 30 sec; R90S x 3 sets
Friday 5/1
A) EMOM x 10 min
E: bench press 3-4 @ 70%
O: Romanian deadlift 5 reps (tough)
+
For time:
– 40 wall balls
– 30 pull-ups
– 20 overhead squat (95/65)
– 10 power snatch
– 20 HSPU
– 30 burpees
– 40 wall balls
*20 min cut-off; scale as needed