April 2022

Bench Press Build Up E2MOM 8 Wide Grip Bench Press – 4 Bench Press6 Wide Grip Bench Press – 3 Bench Press3 Wide Grip Bench Press – 2 Bench Press1 Wide Grip Bench Press – 1 Bench Press Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike 0.5km – 10 WB Sit-Ups or GHD Sit-Ups […]

“Try To Tabata ” by DBFor Max Reps of Each Exercise: DB Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate DB Left Arm Thrusters Rest 2 minute/rotate Wallball Sit-Ups 20/14lbs MRX 20/10lbs Rest 2 minute/rotate Kettlebell Swings (Russian) 24/16kgs RX+32/24 MRX 20/12 Rest 2 minute/rotate DB Snatch Left Arm Rest 2 minute/rotate DB Right

Clean & Jerk Build-Up E2MOM 4 – 2 – 4 – 1 – 1 – 1 “Huff, Puff, Blow & Go” by DB For Time: (20min cap) 4 Ground to Overhead 155/105 RX+185/125 MRX 115/7520 Barbell Push-Ups MRX Push-ups4 Ground to Overhead20 Calorie Row / Bike or 4 Over the Bar Burpees & 200m Run 4 Ground to

HAPPY EASTER Recovery and Rest Closed

For Time: (6min cap) 600m Row or600m Run or1.5km Bike 5 Rounds For Time: (20min cap)20 DumbBell Snatches (alt arms)2 Rope Climb 15′ RX+1 legless & 1 w/legs 15’ MRX 2 /10’ or 1 /15″ 200m Run/Row or 0.5k Bike Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20 Stretching & Flexibility Development 1min Standing Straddle Stretch 1min Butterfly Stretch1min Seated Straddle Stretch 1min American

10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Unders – 10 Unbroken Double Unders 15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken Double Unders – 30 Unbroken Double Unders35 Unbroken Double Unders – 40 Unbroken Double Unders45 Unbroken Double Unders – 50 Unbroken Double Unders45 Unbroken Double Unders – 40 Unbroken Double

Squat Build Up E2MOM 8 Back Squats – 4 Front Squats 6 Back Squats – 3 Front Squats 3 Back Squats – 2 Front Squats 1 Back Squat – 1 Front Squat “Team Twin Legs” by DB 17min AMRAP: Partner 1 – 11/9 Calorie Row/Bike or 200m Run – Partner 2 – Front Rack Hold Partner 1

Overhead Build Up E2MOM 8 Push Press – 4 Split Jerks 6 Push Press – 3 Split Jerks 3 Push Press – 2 Split Jerks 1 Push Press – 1 Split Jerk 8min AMRAP: 12/10 Calorie Row/Bike or 200m Run4 Wall Walks or 8 Handstand Push-Ups RX+ Strict HSPU 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

Bench Press E3MOM “Pick-em & Hold-em” by DB 10 – 10 – 10 – 10 “Peppermint Patty Cake” by DB For Time: (21min cap) Buy-in52 Patty Cake Burpees (clap Overhead) Then 4 Rounds: 4 Chest to Bar Pull-Ups RX+ Bar Muscle-Ups MRX Pull-Ups13 Wallball Sit-Ups 20/14 RX+ GHD Wallball Sit-Ups MRX 20/10lbs Cash-out 70 Peppermint Patty

Deadlift Build Up E2MOM8 Sumo Deadlifts – 4 Deadlifts 6 Sumo Deadlifts – 3 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 1 Sumo Deadlifts – 1 Deadlift 21 – 15 – 9 reps For Time: (15min cap) Deadlifts (sumo or regular)Box Jumps Barbell = 255/155 RX+315/215 MRX 205/135lbs Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″