MONDAY 4.10.23
Strength - PUSH Press 1RM -14 min
5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%
Every 1:30 for 18:00 (3 rounds)
A) 75' Handstand Walk OR 9 Wall Walks
B) 10 Tempo Strict Pull-Ups
C) Bike 15/12 Calories
D) AMRAP 123 Up Downs
Cap work at 1:15 each interval
TUESDAY 4.11.23
Strength - Front Squat 1RM - 20 min
5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%
Teams of 2
6 Rounds Relay Style - 1 Athlete works every 2:00
10 Squat Cleans 95/65 lbs
AMRAP Burpees Over Bar until 2:00
Score = total burpees
Buyout - 3:00 AMRAP Zombie Sit-ups
WEDNESDAY 4.12.23
Strength - Bench Press 1RM - 14 minutes
5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%
Teams of 2 AMRAP Relay 18
20 Ring/HR Push-Ups + 15 Toes to Bar
One Athlete Rows/Bikes while the other does 1 round. Switch. Repeat.
Score 1: Total Rounds as Team
Score 2: Total Calories
THURSDAY 4.13.23
Strength - Turkish Get Up - 12 Minutes
Build to Heavy or Practice Technique
Test Week Recovery EMOM 20
M1) Row 15/12 Calories
M2) 10 Sit Up Get Ups
M3) 20 Alt DB Bicep Curls
M4) 50 Double Unders
M5) AMRAP Runningman Sit-Ups
FRIDAY 4.14.23
Deadlift 1RM - 16 Minutes
5@50% - 4@60% - 3@70% - 2@80% - 1@91%- 1@101%
MetCon - compare to 1.20.23
Teams of 2 Diane Follow the Leader Style
16 minutes to complete
21-15-9
Deadlift 225/155 lbs
Handstand Push-ups OR DB Push Press
In remaining time max calorie row / bike
SATURDAY 4.15.23
Community Social 3pm - 148 First Street Rooftop!
Partner Workout to earn our drinks and tacos!