Week of 041425

Week of 041425

Monday Class at 5 PM

Strength:

Front Squat 

10-10-10

*with 10 HIGHER box step ups after each set 

**Climb to a heavy set of 10 

Conditioning: 

For time:

800-meter run

25 Dumbbell Push Presses

800-meter run

20 Dumbbell Push Presses

800-meter run

15 Dumbbell Push Presses

*50/35

Wednesday Class at 5 PM

Conditioning:

"Strict Chelsea"

Every Minute On the Minute for 30 Minutes complete:

5 Strict Pullups 

10 Pushups 

15 Airsquats 

*If no Strict Pullups complete strict Ring Rows 

Strength:

Deadlift
7-7-7-7-7  (Use 60% of your most recent 1 rep max)

*Max Hollow Hold After each set 

Friday - Class at 4:30 PM

Strength:

On The 2M X 6 

1 Clean Pull + 1 Hang Squat Clean + 1 Jerk + 1 Front Squat + 1 Jerk

Climb AFA

Conditioning: 16 Min Cap 

5 Rounds For Time of: 

7 Burpee Pullups

5 Clean and Jerks (135/95)

15/12 Cals Bike  

Saturday: Open Gym 8:30 AM

Optional Open Gym Team Workout:

As Many Rounds As Possible in 30 Minutes of:

15/12 Cals Bike 

12 Wall Balls (20/14)

10 Box Jumps (24/20)

*Each partner completes a full round before switching.