Saturday 4-30

In teams of two with one partner working at a time….
A: Partner Deck of Cards For Time

❤️= Air Squat
♠️ = Pull Up
♦️ = Burpee
♣️ = Box Jump 24/20
Aces = 6 Rope Climbs
Joker = 1,600 m Run

* Runs and rope clims are completed together…

Standard

Friday 4-29

Mobility: Hips/Front Rack/OH Pos

A: 3-3-3-3-3
OHS

B: “Bear Complex”
5 Rounds Not For Time
Complete 7 Times Every Round
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Cleans must be touch and go for round to count, no resting barbell on floor

C: Not For Time
800 m Run
100 AMSU or 50 GHD

Standard

Tuesday 4-26

Mobility: Calves/Hams/OH Pos

A: 3 Rounds
200 m run
10 DB/KB Alt Single Arm Push Press
10 DB/KB Push Press

B: 3-2-1-1
Push Jerk
1-1-1-1
Split Jerk

C: For Time
1,600 m Run
25 S2OH 135/95
50 AMSU
25 S2OH 135/95
50 AMSU

Standard

Friday 4-22

Mobility: Hams/Glutes/Lats

A: 3 Rounds
5 Elbow Plank (3 sec)
10 Cat Cow
5 Glute Bridge (3 sec)
10 DB RDL
20 Sec HS Hold
10 Pull Up

B: 5-5-5-3-3-3
Deadlift

C: 5 Rounds For Time
10 Deadlift 225/155
10 HSPU
10 C2B Pull Up

Standard

Thursday 4-21

“Happy Birthday Kim”

Mobility: Calves/L and T Spine/Lats

A: 9 min EOMOM
1) 50 DUs
2) 3 Power Clean
3) 6 Front Squat
*Increase loading every 3 min

B: For Time
100 DUs
30 Power Clean 135/95
40 T2B
50 Box Jump 24/20
40 HRPU
30 Front Squat 135/95
100 DUs

Standard