Week of April 29th

Monday, April 29th- Endurance

A. 10 min AMRAP:

3 strict pull-ups

6 push-ups

9 air squats

B. 12 min AMRAP:

5 plate G2O

10 sit-ups

15 Russian kb swings

Tuesday, April 30th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x5

*80% across

A2. Bent Over DB Row

5x10

B1. Arnold Press

3x10

B2. Seated Lateral Raise

3x12

C. 21-15-9

Ring Dips

Barbell Curls

DB Skull Crushers

Wednesday, May 1st- Hinge/Single Leg

A. Deadlift

5x5

*70% across

B. 30 on, 30 off, 7x (14 min)

Dual kb front rack reverse lunges

Row

Thursday, May 2nd

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, May 3rd- Overhead

A. 10 min EMOM:

2 strict press

*increase across

B. 7 min AMRAP:

1-2-3...

Single arm kb push press (1/arm, 2/arm, etc)

Burpee box jumps

Saturday, May 4th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Jerk

5x (1+1+1)

B. Jerk Balance

5x3

C. Clean + Jerk

5x (1+2)

D. Clean Pull

3x3

10am- Mobility/Stability