Wednesday 4-25

“Wear Pink”

Mobility: Hips /L and T Spine/Lats

A: 3 Rounds

10 DB/KB Deadlift

10 DB/KB Front Squat

10 DB/KB Front Rack Lunge

30sec HS Hold

B: 8 min EMOM

1 Power Clean + 2 Front Squat + 1 Hang Squat Clean

C: 12 min EMOM

Odd: 1 Squat Clean + 1 Hang Squat Clean 225/155

Even: 10 HSPU

Standard

Tuesday 4-24

Mobility: Calves/Hams/Chest/Lats

A: 10 min cap

400 m Run

5 Rounds

5 Strict PU

10 Push Up

15 Air Squat

B: 10 min Cap

800 m run

3 Rounds

10 Pull Up

20 Push Up

30 Air Squat

C: 15 min AMRAP

1,600 m Run

AMRAP

5 Pull Up

10 Push Up

15 Air Squat

Standard

Monday 4-23

Mobility: Hips/Lats

A: 6 min EMOM

Odd: 18/15 Cal Row

Even: 20 Air Squat

B: 10-10-10-10

Front Squat @ 135/95

*5 Broad Jump after each set

C: 12 min EMOM

1) 1 Burpee + 1 Clean and Jerk 95/65

2) 2 Burpee + 2 Clean and Jerk

3) 3 Burpee + 3 Clean and Jerk

and so on until you can’t make it any further. Fall back a round to the last number completed and repeat for the remainder of EMOM

Standard