Monday – 04/26/21:

Strength:
E2MOM x5
5 back squat @80%
“Deviled Leggs”
AMRAP 15
10 Single Dumbbell Front Rack Lunge
25 Wallballs 20 / 14 lb
10 Single Dumbbell Front Rack Lunge
10 Single Arm Devil Presses
Dumbbell – 50 / 35 lb
*lunges doable unbroken, wall balls done in 2 sets or less, devils press doable in 60s or less. Goal 4ish rounds
Tuesday – 04/27/21:
Primer:
EMOM x5
3 push jerks
*build to AHAP. Take from rack
“Crew Neck”
For Time: (16min cap)
27-21-15-9
Chest To Bar Pull-Ups
Push Jerks 135 / 95 lb
Calorie Row
*C2B doable in sets of 5’s at least. Mod banded C2B. Push jerks weight is doable in 3 sets or less. Cal pace 1000/850.
Wednesday – 04/28/21:
Strength:
Tempo Front Squats
Every 90s x5
3 tempo front squats @70%
*Tempo: 5 Seconds Down (No Pause), stand right up.
“Emergency Brake”
AMRAP x 5 rounds
2:00work | 1:00rest
30/24 Calorie Assault Bike, 30 Power Cleans
30/24 Calorie Assault Bike, 30 Front Squats
30/24 Calorie Assault Bike, 30 Squat Cleans
Barbell – 115 / 85 lb
*score is total reps across workout. Bike pace goal 60/55+rpm. Barbell work doable in at LEAST sets of 5’s.
Thursday – 04/29/21:
TBD
Friday – 04/30/21:
Strength:
E2MOM x5
3 back squats
*start @70% and build to heavy.
“Clean Shave”
AMRAP 10:
10 Box Jump Overs (24″/20″)
10 Hang Squat Snatches 95 / 65 lb
*hang squat snatches doable in 2 sets or less. Goal 5+ rounds
Saturday – 05/01/21:
“Who’s That Lady”
AMRAP 25:
15/12 Calorie Assault Bike
1 Round of “Cindy”
3-6-9-12-15… Power Clean and Jerks 135 / 95 lb
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats