4/22/26-4/26/24

Monday

4 Rounds for time

1:00 Power Snatch 115/85

1:00 Row

1:00 Double DB Step up 20inch box

1:00 Rest

Pump Sesh

3 rounds

20 Banded bicep curls

20 Banded tricep extensions

10 Deficit Push ups

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Tuesday

Gymnastics Flow 

12min EMOM

- 6-12 Ring Dip

- 50ft HSW

- 16/14 Cal C2 Bike

Fitness:

- 6-12 Straight Bar/Box Dip

- 30sec HS Hold on Wall

RX+:

- 2-4 RMU

- 50-100ft HSW

Structured Stretching Vol. 13 (Checkmark)

Stretch

1:00 per side

Banded lat stretch

Banded pac stretch

Banded tricep Stretch

Couch Stretch

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Wednesday

TEMPO SQUATS WK 3 of 3

4sec down, 2sec pause in bottom, fast up

5 x 3 75-80%

More Leg WRK 

4 Steady Rounds

100ft Walking Lunge (Weight Optional)

8-12 Barbell RDL

1min Goblet Wall Sit

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Thursday

20min Flow

400m Run

5 Strict Pull-Up

10 Push Up

15/12 Cal Bike

 

Fitness:

5 Flat Body Ring Row

Push Up to Box

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Friday

Snatch 

Every 90sec x 8

1 Power Snatch + 1 Snatch (Squat)

Start around 55-65% of your heaviest of the 2 lifts and build.

Matching Tattoo 

For Time

21-15-9

Hang Snatch 75/55

After Each Round Complete

50 Double Under

20 Sit-Up

 

10min Cap

 

Fitness:

30-20-10 KBS

75 Single Under

 

RX+:

95/65

GHD Sit-Up