04-22-26

4′ AMRAP Ladder “Just a Bar”
1 – 2 – 3 – 4 – 5 – 6 …….
Bicep Curls
Push Press
Pause Back Squats

20′ AMRAP – Team of 2-3
60/50 Calories Ski or Row
100 Jumping Lunges
100 Push Ups (Partners Hold Plank)

04-21-26

Hang Clean & Jerk
10 – 9 – 8 – 7 – 6 – 5 – 5
*Technique Work on Cycling

16′ AMRAP
2 – 4 – 6 – 8 – 10 – 12…
Deadlifts (@ 1.5 x Clean #)
200m Run
250m Row or Ski

04-20-26

Front Squats
15′ to Find Heavy 5 Rep

12′ AMRAP
5 – 10 – 15 – 20 – 25……
Goblet Squats (1/4 of Front Squat #)
Toes to Bar
Burpees

04-17-26

Not for Time – Keep Bench Press Unbroken
4 Rounds:
10 Bench Press
5 Squat Cleans

3 Rounds:
7 Bench Press
3 Squat Cleans

3 Rounds:
4 Bench Press
1 Squat Clean

04-16-26

Strength – 15′ to work to heavy
5 Strict Press
+
5 Good Mornings
+
5 Back Squats

18′ AMRAP
200m Run
5 Toes to Bar
10 Tuck Ups
15 Alternating V Ups
:20 Plank
:20 Superman

04-15-26

3 Rounds:
12 Alt DB Curl & Press
20 Bent Over Rows
15 Bent Over Flys
10 Side Raises

20′ AMRAP – Team of 2-3
60/50 Calories Machine
40 Goblet Squats
100m Team Suitcase Carry

04-14-26

Deadlifts
20′ to Find Solid 3 Rep

For Time:
21 – 15 – 9
Pull Ups
Hand Release Burpees

04-13-26

Strict Press to Push Press
10 – 0
8 – 2
6 – 4
4 – 6
2 – 8
0 – 10

18′ AMRAP
500/450m Machine
20 Hang DB Snatch (1/4-1/2 PP #)
400m Run
20 Goblet Squats

04-10-26

Clean Complex
15 – 12 – 9 – 6 – 10
*Stay Unbroken/Touch and Go on ALL Sets

12′ AMRAP
10 Deadlifts
5 Burpees Over Bar
200m Run

04-09-26

30 – 25 – 20 – 15 – 10 – 10
Close Grip Bench Press (going up / stay unbroken)
Weighted Abmat Situps
20 Gorilla Rows (10/side)