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)