Week of April 6, 2025

Reminder we don’t have a Saturday morning class this week due to our weightlifting meet on Saturday!

Monday
Hang Snatch (full squat!)
Every 90 seconds
8 sets of 2 reps

4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups

Wednesday
Speed Front Squats
4 sets of 4 reps at 65% of your max as fast as possible. Smooth down and then stand up as fast as possible.

8 sets
Go every 3 mins:
Assault Bike: 0.5 mi

Each for time.

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 8

4 rounds for time of:
Run, 400 m
50 Air Squats

Week of March 30, 2025

Reminder we don’t have a Saturday morning class next week (April 12) due to our weightlifting meet that day.

Monday
Every 90s for 6 sets
1 Hang Snatch + 1 Full Snatch

As many reps as possible in 12 mins of:
1 Deadlifts, 185/125 lbs
1 Push Press
2 Deadlifts, 185/125 lbs
2 Push Press
3 Deadlifts, 185/125 lbs
3 Push Press
...
Continue adding 1 rep each round to each movement until time expires.

Wednesday
Speed Front Squats
4 sets of 6 reps at 60% of your max as fast as possible. Smooth down and then stand up as fast as possible.

3 rounds for time of:
Kettlebell Farmers Carry, 53/35 lbs, 100 m
15 Power Clean & Jerks, 115/75 lbs

Friday
Narrow Grip Bench Press
5x3
Work at a heavy set of 3

AMRAP 18
14 Back Squats
7 Push Press
400m Run