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21
Apr

Thursday April 22nd

CROSSFIT
Partner, Chipper
100 Calorie Row
80 Box Jumps 24/20
60 Calorie Row
40 Box Jumps 30/24
Split Work However


BOOTCAMP
25min EMOM
8 Single Leg DeadLifts Each Leg
8 Push Press Each Arm
8 Single Leg Glute Bridge Each Leg
8 Burpees
12 Ring Rows

BARBELL
Back Squat 4×[email protected]% of back Squat
Over Head Squat 3×3 @ 85-95% Of Your Snatch

19
Apr

Tuesday April 20th

CrossFit
Deadlift
3 x 10 @ 50+%

Annie
50-40-30-20-10
Double Under
Sit-up

Boot Camp

E2MOM x4 8 min
20 Russian Kettle Bell Swings
5 Min Rest

SINGLE ANNIE
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-up

BARBELL
6 Rounds @ 55-65% Of Power Clean
4 Hang Power Cleans + 2 Power Cleans


18
Apr

Monday April 19th

CROSSFIT
7 x 2 minute Rounds
8 Wallball 20/14
8 Hang Clean and Jerk 95/65
Max Lateral Burpee
-1 min rest-

BARBELL
Power Snatch + Hang Power Snatch 10X1 @70-75%

16
Apr

Saturday April 17th

CROSSFIT
With A Partner, Alternate Rounds
20 Total Rounds / 28 min Cap.
5 Chest to Bar
4 Power Clean 115/85
3 S2O 115/85

BOOTCAMP
18 Min AMRAP
15 Ring Rows
15 Toes To Rig/ Laying Tuck Ups
3 Push Ups

After AMRAP Super Set
3×3 Banded Pull Ups
3×5 Seated Dumbell Press

14
Apr

Thursday April 15th

CROSSFIT
On the 4:00 x 5 Rounds
15/12 Cal Bike or Row
9 Hang Snatch 95/65
6 HSPU

BOOTCAMP
3 min AMRAP x 5 Rounds 1 Min Rest Between Rounds
10 Cal Bike
10 Dumbbell Snatch (5 each Arm)

BARBELL
Snatch
5×1 @ 83%
3×1 @ 86%
3×1 @ 89%

13
Apr

Wednesday April 14th

CrossFit
EMOM x 8
3-8 Strict Pull-ups
Advanced: Strict Chest to Bar

3RFT
10 Pull-up
10 Burpee to Target
10 T2B

BARBELL
Split Jerk Waves
75-80-85-88
88-85-88-90
88-90-92-92+