Monday April 29
15 minutes WARM-UP, Mobilize and Socialize! “Front squat” 20 minutes to establish a new 1 RM(record your numbers for the next strength template). Then, “GOODY TWO SHOES” on the 1:30 X 10 rounds: 10-1 double dumbbell hang C&J 50/35# or 35/25#, MAX CALS(15 minutes).
Tuesday April 30
15 minutes WARM-UP, Mobilize and Socialize! “Push press”, 20 minutes to establish a new 1 RM(record your numbers for the next strength template). Then, “PICK ME UP”, for time: buy-in 1500/1350 m row, 60 box jumps 24/20”, 30 deadlifts 225/185# or 205/145# ***PARTITION BOX JUMPS AND DEADLIFTS HOWEVER YOU PLEASE***(18 minute cap).
Wednesday May 1
15 minutes WARM-UP, Mobilize and Socialize! “Barbara” 5 RFT: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats ***MANDATORY 3 MINUTE REST BETWEEN EACH ROUND***(40 minute cap).
Thursday May 2
15 minutes WARM-UP, Mobilize and Socialize! “Snatch-power or squat”, 20 minutes to establish a new 1 RM(record your numbers for the next strength template) Then, “PUMP ME UP”, every 2:00 X 3 rounds: 15/12 cal row, 12 hand release push-ups, directly into 2:00 X 3 rounds, 15/12 cal row, 12 double dumbbell deadlifts 50/35#, directly into, 2:00 X 3 rounds, 15/12 cal row, 12 burpees(18 minutes).
Friday May 3
15 minutes WARM-UP, Mobilize and Socialize! “Push jerk”, 20 minutes to establish a new 1 RM(record your numbers for the next strength template). Then, “COLISEUM”, every 2:00 X 10 rounds: 5 burpees. 10 alternating dumbbell hang power snatch 50/35# or 35/25#, 15 wall-balls 20/14#(20 minutes).
Saturday May 4
15 minutes WARM-UP, COFFEE TIME! “SQUIRTLE”, teams of 2, 40 amrap: 30 cal row, 30 T2bar, 30 cal Echo bike, 30 burpees, 30 USA kettle-bell swings 53/35#.
