Week of 042825

 

Week of 042825

Monday Class at 5 PM

Conditioning:

As Many Rounds as Possible in 20 Minutes of: 

15 Strict Pullups 

50 Foot Overhead Dumbbell Walk 

30 Situps 

100 Foot Front Rack Dumbbell Carry 

45 Box Step Ups (No weight)

150 Foot Dumbbell Farmers Carry 

Strength:

Push Press

4-4-4-4-4

*Using 90% 1RM Strict Press across

Wednesday Class at 5 PM

Conditioning:

4 Rounds for Time of: 

21 Airsquats

15 Deadlifts 185/135

9 Burpee Box Jump Overs  

Strength:

Barbell Row

10-10-10-10

*3 weighted or banded Strict Pullups after each set 

Friday - Class at 4:30 PM

For Time: 

150 Wallballs 

*Run 400M for every break

Strength:

 

Front Squat 

3-3-3-3-3

* Go Heavy

**50 Ft Walking Lunge after each set 

Saturday: Open Gym 8:30 AM

Optional Workout: 

3 Rounds For Time of:

24 Burpees
12 Shoulder to Overhead 115/75
8 Back Squats 115/75
Bike 40 Calories

*Add 10 Calories to the round for every drop of the bar