Week of April 8 - April 14

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A round of applause for these fine folks who placed in the top 25% in The Open and have earned a spot in the Quarterfinals later this month!!

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Workouts for the Week

Monday April 8

8 RFT:

12 Wall Ball (20/14)

9 Toes to Bar

6 Deadlift (225/155)

Afterparty

HS walking or hold skill work

or

OT90 x 6

Front Rack carry 50'

Farmer carry 50'

Finish with 2 sets of max push ups"

Tuesday April 9

OT2M x 10: 2 Pause Back Squat + 1 Back Squat

Afterparty:

In 6 mins

50/35 Row/Bike/Ski Cals

Max Bike/Ski/Row Cals

6:30pm EMOM Class

EMOM Class

OTM x 20

1) 3 Position Snatch

2) Bar Muscle ups

Wednesday April 10

OTM x 8

1-4) Muscle ups or progressions

5-8) Strict Pull ups

5 rounds

1 min at each

Burpee Box Jump (24"")

Burpee Shuttle Run

Rest

Thursday April 11

OT90 x 7: 1 Squat Clean

21-15-9

Squat Clean (135/95)

HSPU or Push Jerk

Friday April 12

4 rounds

3 min AMRAP

10 Hang Power Snatch (95/65)

10 GHD sit ups

40 Double unders

3 min rest

9:30

10 KB swings

15 Sit ups

40 DU's or 6/4 Ski cals

Afterparty

3 sets of max Push ups

Saturday April 13

OTM x 15 *

3 Push Press

3 Front Squat

3 Thrusters

*add weight every 3 rounds

95/65 - 105/70 - 115/80 - 125/85 - 135/95

Pull ups skills - Kipping / Butterfly / BMU

"Jackie"

1000m Row

50 Thrusters (45/35)

30 Pull ups

compare to Dec 19/23

Sunday April 14

🥳🎈🎉🎂 Happy Birthday today to Barb Beazley!!

21-15-9

DB Snatch (R)

Overhead Lunge (R)

DB Snatch (L)

Overhead Lunge (L)

Compare to Oct 11/23

OT3M x 5: Run 200m

First run of the year!!

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April's Aqua challenge continues all months! Get that H2O in ya!!