Week of April 22 - April 28

That's a wrap on Quarterfinals! Congrats to our qualifiers and to everyone who took part in the workouts this weekend. Thank you to all who came out Sunday afternoon for the final event and brought so much tasty food to the potluck!

Next up... The snow is melting (for real this time???) which means running season is upon us. You'll also see chances to build up the volume of bodyweight movements as we get ready for Murph in May.

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NextGen summer camp: where your kids learn to cook and then they make you dinner! We also ruck, craft, workout, and play a ton of games. It's outdoors, active, and phone free.

Only 2 spots remain. Click here to register.

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Workouts for the Week

Monday April 22

🎈🥳🎂🎉 Happy Birthday today to Vance Mathison!!

7 Min Cals

1 min rest

7 Min AMRAP

10 Single DB step up (50/35 - 20")\

50' OH carry

10 Single DB Lunge (50/35)

50' OH carry

1 min Rest

7 Min Cals (same machine)

Tuesday April 23

OT2.5M x 8: 2 Pause Back Squat + 3 Back Squat

Tabata Push ups

Then

Tabata Cals - different machine than yesterday

6:30pm EMOM Class

OT90 x 20

1) 1 Snatch Balance

2) 3-5 Strict Pull ups"

Wednesday April 24

OT90 x 7: Power Clean + Hang Power Clean

"Nasty Girls"

3 rounds

50 Air squats

7 Muscle ups

10 Hang Power clean (135/95)

Compare to Oct 3/20, March 16/19, Nov 15/16

Thursday April 25

100 Double unders

50 Overhead Squat (95/65)

50 Toes to Bar

50 Overhead Lunge (95/65)

100 Double unders

Compare to June 1/23

Friday April 26

15-12-9-6-3

Deadlift

DB Bench or Press

Box Jumps (30")

OT90 x 6

15 sec Push ups + 15-30 sec plank

Saturday April 27

OTM x 12

odd) 5 Hang Squat Clean

even) 5 Push Jerk

"HSPU/Walk skill time or

12 min AMRAP

10 HSPU

50' HS walk

12 min AMRAP

12/9 Bike Cals

12/9 Ski Cals

12/9 Row Cals

12 Burpees

Sunday April 28

OT90 x 6: 4 Front Rack Lunge

3 rounds

400m Run

15 Pull ups

15 Thrusters (95/65)