WARM-UP

AMRAP x 4 MINUTES
:30 Bike (Easy Pace)
4 Lunge-Lunge-Squat w/PVC*
4 Vertical Jumps

Into…

AMRAP x 4 MINUTES
:30 Bike (Hard Pace)
4/4 Staggered Squats
4 PVC Front Squat or Overhead Squat (:02 pause at the bottom)

*During the Lunges, perform PVC Pass Thrus. When you squat, place PVC in front rack or overhead position.

STRENGTH (ALL)

3×3*
Squats

*Keep weight Moderate-Heavy across all Sets. Option for Front Squat or Overhead Squat.

NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. Athletes can choose to focus on the Front Squat or Overhead Squat during the Squat weeks.

(Score is Weight)

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME
25/20 Cal Bike
20 Alt. Pistols

(Score is Time)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME
20/15 Cal Bike
20 Narrow Stance Air Squats

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Clean Pulls*
1×3 (95%)
3×2 (100%)
1×2 (105%)

*Based off 1RM Clean & Jerk.

(Score is Weight)

2.) 15:00-20:00 EZ Cardio*

*Tomorrow is a beast of a workout so use this time to flush the legs/ body. Throw in some mobility if you want to break up the longer cardio.

(No Measure)

“AVA”

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (42.5/30)

AVA (FITNESS)*

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Deficit Clean Deadlifts
3×5 (95%)
2×5 (100%)
1×5 (110%)

*Push two 45lb plates together and stand on top to complete reps. This will extend the range of motion.

-Rest As Needed b/t Sets-

(Score is Weight)

2.) 6 SETS*
1 Kip Swing
+
1 Half Pull-Ups
+
1 Pull-Up
+
1 Chest to Bar

-Rest As Needed b/t Sets-

*Goal is to focus on positions as the pull gets tougher and the ROM gets longer.

(No Measure)

WARM-UP

1 ROUND
10 Good Mornings
10 Air Squats
5 Inch Worm with Push-Up
5/5 Moose Antlers

Into…

2 ROUNDS
5 Clean Deadlift
5 High Hang Muscle Clean
10 Front Rack Elbow Punches → Back Rack Elbow Punches
10 Strict Press → 5 Bradford Press
5 Scap Pull-up
5 Kip Swing

STRENGTH (ALL) — 3×2 @RPE 7 3×1 @RPE 8 2×1 @RPE 8+ Clean & Jerk

Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep

WORKOUT (PERFORMANCE)

AMRAP x 9 MINUTES
9 Chest to Bars
6 Hang Power Clean (135/95)
3 Shoulder to Overhead

(Score is Rounds + Reps)

KG BB: (60/42.5)

WORKOUT (FITNESS)

AMRAP x 9 MINUTES
9 Jumping Pull-Ups*
6 Hang Power Clean (95/65)
3 Shoulder to Overhead

*Option for Pull-Ups.

(Score is Rounds + Reps)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Clean Pulls*
1×3 (95%)
3×2 (100%)
1×2 (105%)

*Based off 1RM Clean & Jerk.

(Score is Weight)

2.) 15:00-20:00 EZ Cardio*

*Tomorrow is a beast of a workout so use this time to flush the legs/ body. Throw in some mobility if you want to break up the longer cardio.

(No Measure)

WARM-UP

AMRAP x 6 MINUTES
50 Single Unders
10 Plank to Pike
10 Alt. Dead Bugs
5/5 Hand Over Hand Ring Row
10 Push-Ups

Into…

25 Double Unders or 50 Single Unders
3 Half Wall Walks
10 Sit-Ups
10 Knees to Elbow
5 Ring/Bench/Box Dip

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…
AMRAP x 21 MINUTES*

100 Double Unders or 200 Single Unders
8 Wall Walks
80 Double Unders or 160 Single Unders
60 Sit-Ups
60 Double Unders or 120 Single Unders
4 Rope Climbs or 20 Knees to Elbow
40 Double Unders or 80 Single Unders
20 Dips**

*P1 works while P2 rests. Split work as needed.
**Option to use Rings, Benches, or Boxes.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

AMRAP x 21 MINUTES

50 Double Unders or 100 Single Unders
4 Wall Walks
40 Double Unders or 80 Single Unders
30 Sit-Ups
30 Double Unders or 60 Single Unders
2 Rope Climbs or 10 Knees to Elbow
20 Double Unders or 40 Single Unders
10 Dips*

*Option to use Rings, Benches, or Boxes.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Calf+Tib Raises
10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

4 ROUNDS
:20 Moderate Bike
:10 Easy Bike

Into…

2-3 ROUNDS
10 Good Mornings (RND 2+3: BB RDL)
5 Cat/Cows
10 Deadbugs
5/5 Fire Hydrants
10 Glute Bridge Ups

Into…

4 ROUNDS
:20 Hard Bike
:10 Easy Rest

STRENGTH (ALL) — 5×5* Deadlifts

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WORKOUT (PERFORMANCE)

EMOM x 14 MINUTES
MIN 1 – 8 Deadlifts (255/175) + Max Cal Bike
MIN 2 – Rest

(Score is Total Cals)

KG BB: (115/79)

WORKOUT (FITNESS)

EMOM x 14 MINUTES
MIN 1 – 8 Deadlifts (185/135) + Max Cal Bike
MIN 2 – Rest

(Score is Total Cals)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Cat/ Cows
10 Alt. Deadbugs
20 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Pin Front Squats*
1×5 (70%)
1×5 (80%)
3×5 (90-95%)

*Set up J-Hooks & Barbell so that you start at the bottom of your Front Squat. You will then forcefully drive up out of the bottom and return back to the start position with a full stop. This is meant to strengthen the bottom position and build explosiveness out of the bottom of your catch position.
*Weight is based off 1RM Clean & Jerk.

-Rest As Needed b/t Sets-

(Score is Weight)

2.) 5 SETS*
2 Scap Pull-Ups
+
2 Small Kip Swings
+
2 Dynamic Kip Swings
+
1 Hips to Rings

*All sets to be completed on Rings.

-Rest As Needed b/t Sets-

(No Measure)

WARM-UP

200m Jog

Into..

8 (slow) Knee Over Toes Lunges
6 Bootstrappers
10 90/90 Hip Rotation

Into…

2 Rounds
1:30 Cardio Choice
20 Front to Back Line Hops
20 Side to Side Line Hops
15 Air Squats

SKILL (ALL)

ON A 10:00 RUNNING CLOCK…
Practice Single Leg Squats*

*Options
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Alt. Pistols

(No Measure)

WORKOUT (PERFORMANCE)

AMRAP x 16 MINUTES
10 Alt. Pistols
15/12 Cal Row
200m Run

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES
10 Single Leg Alt. Box Squats*
12/10 Cal Row
200m Run

*Option for 15 Air Squats per Round

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose

(No Measure)

WARM-UP

1 ROUND
10 PVC Pass Throughs
8 Inch Worms
10 Good Mornings

Into…

1 ROUND
10 PVC Cuban Press
8 Hand Release Push Ups
10 Bird Dogs

Into…

1 ROUND
10 BB Strict Press
:15 HS Hold / Pike Hold
8 Snatch DL

STRENGTH (ALL) — 3×2 @RPE 7 3×1 @RPE 8 2×1 @RPE 8+ Snatch

Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep

WORKOUT (PERFORMANCE)

15 ROUNDS FOR TIME
1 Power Snatch (165/115)
5 Handstand Push-Ups

(Score is Time)

KG BB: (75/52.5)

WORKOUT (FITNESS)

15 ROUNDS FOR TIME
1 Power Snatch (115/75)
5 Hand Release Push-Ups

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Snatch Pulls
1×3 (95%)
3×2 (100%)
1×2 (105%)

-Rest As Needed b/t Sets-

(Score is Weight)

2.) Kipping Skill*
EMOM x 10 MINUTES
2-5 Pull-Ups or Chest to Bars

*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.

(No Measure)