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Friday, April 10th

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Friday  Part A.)3rds NFT             6 Windmills             6/each Side plank reach throughs Part B.) Good mornings(31X1)               4 sets of 5-6             Part C.) 50 Devil Presses*(18min CAP)              *e3mom 30 DU’s Mobility: Hamstrings

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Thursday, April 9th

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Thursday  Part A.)16min EMOM              1. 8 Leg Raises              2. 10 Glute Bridge Floor Press              3. 5/each arm Single arm kneeling Press              4. 16 Grasshoppers Part B.)4rds For time              200m Run              10 HS Push ups              15 Power Cleans Mobility: Shoulders

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Wednesday, April 8th

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Wednesday  Part A.)10min Emom               1. 6 Hang Power Snatch               2. 12 OH Reverse Lunges Part B.) 5min AMRAP               10 T2B               15 S2OH               3min rest               5min AMRAP               10 Pull Ups               15 Sit Ups Mobility: Lats 

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Tuesday, April 7th

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Tuesday  Part A.) 4rds NFT               3 Wall Walks               5 Close Grip Push ups(3031)               12 Hollow Rocks Part B.) For Time                30 Clusters               150 DU’s               15 Clusters               75 DU’s Mobility: Triceps

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Monday, April 6th

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Monday Part A.) Tempo Squats(5551)               4 sets of 4-6*               *4-6 tempo rows after each set(30X1) Part B.) 3rds               20 Single Arm Snatches               10 Burpees over the implement               100m OH Single Arm DB Carry(50m Right/50m Left scale to 30 High knee steps with DB OH) Mobility: hips and low back

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Sunday, April 5th

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Sunday  Part A.)4 set of 6/each Single leg RDLs into              6/each Single arm Front rack Reverse Lunges Part B.)4rds For time              20 Russian Twist              30 R. KBS              40 DU’s Mobility: Players Choice

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Saturday, April 4th

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Saturday Part A.)4 sets of:              1.1.1 Glute Bridge DB/KB Press x8              Kneeling Arnold Press x5 Part B.) 10min AMRAP               30 Implement Hop overs               20 Air Squats               20 S2OH Mobility: Shoulders

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Friday, April 3rd

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Friday  Part A.)4 sets of(unbroken):              1 DB Power Clean              1 DBFront Squats 40X0 Tempo              2 DB Power Clean              2 DB Front Squats 30X0 Tempo              3 DB Power Clean              3 DB Front Squats 20X0 Tempo              4 DB Power Clean              4 DB Front Squats 10X0 Tempo               rest

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Thursday, April 2nd

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Thursday  Part A.)Accumulate For time:               2min reverse plank              2min plank              2min Wall sit Part B.)28-21-14-7              Unbroken Trusters*              *15 pull ups after every set Mobility: hip flexors

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Wednesday, April 1st

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Wednesday  Part A.) Tempo Sumo Deadlifts               4 sets of 15(41X1)               50ft HS Walk between sets Part B.) 12min AMRAP               10 T2B               20 Alt DB/KB Snatches               30ft Single arm OH DB/KB Lunges Mobility: low back 

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