WARMUP

1-2 ROUNDS
10 Alt. 90-90 Rotations
5/5 Med. Ball Around the Worlds
10 Alt. Med. Ball Plank Rolls
10 Med. Ball Hamstring Curls

Into…

1-2 ROUNDS
10 Alt. Elbow Punches w/barbell
10 Air Squats to Med. Ball
10 Med. Ball Push Presses to target
10 Empty Barbell Clean Deadlifts
10 Wall Balls

STRENGTH (ALL) — 3×2 @RPE 8 3×1 @RPE 8+ 2×1 @RPE 9 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)

FOR TIME
40-30-20
Wall Balls (20/14)
10-10-10
Hang Power Clean (155/105)

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

FOR TIME
40-30-20
Wall Balls (14/10)
10-10-10
Hang Power Clean (75/55)

(Score is Time)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash

-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*
2×3 (100%)
2×2 (110%)

-Rest As Needed b/t Sets-

(Score is Weight)

2.) 5 SETS
2 Kip Swings
+
1 Hips to Rig

-Rest As Needed b/t Sets-

Into…

5 SETS
2-3 Banded Low Ring Transitions*

*Tie a band on a ring and loop through the other ring. Sit down in the band and make sure your opposite hand is securely holding the band. Lean back sightly and raise your feet until they are above you head. Then, Sweep the legs back, pull with your arms, and sit your head through the rings. This should transition you to be right on top of the rings with shoulders right on top. Slowly lower to the start position and repeat.

(No Measure)

WARM-UP

3 ROUNDS
1:00 Cardio
30 Single Unders
8 Ring Rows
6 Push Up to Pike

*Round 2 – 30 Double Unders, Round 3 – 30 Cross Over Single Unders / Doubles.

WORKOUT (ALL)

EMOM x 24 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – :45 Jump Rope Skill Practice*
MIN 3 -:45 Cardio Choice 2
MIN 4 – :45 Gymnastics Skill Practice**

*Options for Jump Rope Skill…
Beg – Single Unders / Double Under Attempts
Inter – Double Unders / Crossbody Single Unders
Adv – Crossbody Double Unders / Triple Unders

**Options for Gymnastics Skill…
For the Gymnastic Skills, athletes should choose a Pull or Push movement that they need to work on. If strength development is the goal, stick with strict. If cycling reps is the goal, attempt small sets of cycling the movement.

NOTE — Today’s workout is designed to be sweaty but also allow athletes to practice the skills they need to work on. If intensity is the goal, the skill portions can be adjusted to be ‘Max Reps’ of the Athlete’s Choice.

(No Measure)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
10 Calf/Tib Raises
1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

MOBILITY ROUND
5 Inchworm w/ Push Up
10 Piked Toe Taps
5/5 Moose Antlers
10 Air Squats
10 PVC Pass Throughs
10 PVC OH Squats

Into…

2 ROUNDS
8 Snatch Grip BB RDL (Rnd 2: Deadlift)
6/6 DB Push Press
8 Alt DB Hang Snatch
6 Scap Pull Ups (Rnd 2: Kip Swings)
8 Ring Rows (Rnd 2: *Optional 5 Kipping Pull Ups)
6 Up-Down (Rnd 2: Burpees)

STRENGTH (ALL) — 3×2 @RPE 8 3×1 @RPE 8+ 2×1 @RPE 9 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)

3 SETS
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (50/35)**
5 Pull-Ups
6 Burpee Over DB

-Rest 1:00 b/t Sets-

*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

3 SETS
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (35/20)**
5 Jumping Pull-Ups
6 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.

(Score is Total Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-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
2×3 (100%)
2×2 (110%)

-Rest As Needed b/t Sets-

(Score is Weight)

2.) Kipping Skill*
EMOM x 10 MINUTES
4-6 Toes to Bar*

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

(No Measure)

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)