Week of April 28th, 2025

Monday, April 28th- Overhead

A. Push Press

5x3

*compare to 4/9/25

B. 3 RFT:

15 LA kb snatch

15 RA kb snatch

50 double unders

Tuesday, April 29th

6am-12pm: Open Gym

12pm: PUMP

A. Bench Press

10-9-8…1

Chin-up

10-9-8…1

B. Tall Kneeling Shoulder Press

10-9-8…1

Barbell Curl

10-9-8…1

Barbell Skull Crushers

10-9-8…1

C. 30 on, 30 off, 5x:

Farmer Hold

Weighted Forearm Plank

Wednesday, April 30th- Hinge/Single Leg

A1. Back Rack Reverse Lunges

5x4/leg

*compare to 3/5/25

A2. Chin Over Bar Hold

5x12 sec

B. 10 min EMOM:

3 deadlifts (70%)

6 burpees over bar

Thursday, May 1st

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, May 2nd- Endurance

35 on, 25 off, 5x (30 min)

1. Bike

2. Push-ups

3. Ski

4. Box jumps

5. American kb swings

6. Dual db thrusters

Saturday, May 2nd

9am- Olympic Lifting

Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

Snatch 3 Position Start (MT-BTK-Floor)

10x (1+1+1)

10am- Mobility/Stability