April 13th - 18th, 2026

MONDAY    APRIL 13, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 squat plate press outs
8 plate halos (4 each direction)
8 single arm DB high pulls each side
8 glute bridges
8 supine shinbox rotations

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STRENGTH:  Front Squat  5 - 3 - 2 - 1 - 1 - 1 - 1.. to best single climbing (March 30)

(5@60% - 3@70% - 2@80% 1@85-90-95-100)

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‍METABOLIC CONDITIONING:

For time:

‍30 alternating DB snatches (50/35)
30/24-cal bike
30 alternating DB (50/35)

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Cool down:
2:00-3:00 easy bike or take a walk!

1:00 couch stretch each side

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‍TUESDAY   APRIL 14, 2026

WARM UP

2 Rounds
1:00 single unders/2nd Rd 1:00 double unders
4 Inch worms with seal and down dog
8 single arm DB presses
8 hips down push ups
:15 PVC front rack stretch each side

Then: 1:00 kneeling wrist stretch

STRENGTH:

5 sets:
3 push presses
2 push jerks
1 split jerk

Build in load each set.

**This will probably be lighter than the split jerks you've been doing because the push press is harder

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‍METABOLIC CONDITIONING :

15:00 AMRAP
3 wall walks/2 wall walks/3 half walks/3 inch worms + push up
15 burpees
60 double-unders/2x single unders

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‍Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 scorpion stretch each side

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‍WEDNESDAY MASH UP    APRIL 15, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 banded passthroughs
10 banded good mornings
10 banded presses
10 broad jumps
10 scap pull ups
10 barbell deadlifts
10 barbell power cleans
10 barbell push presses
10 arch/hollow swings
10 barbell push presses

Warm up squat cleans and push jerks
Warm up ring muslce up variation

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METABOLIC CONDITIONING :‍

AMRAP 6 minutes:
"Nasty Girls" (for rounds and reps)
50 Air Squats
7 Ring Muscle-ups/7 strict pull ups + 7 strict dips (perform 1 pull up then 1 dip)
10 Squat Cleans, (135/95)

AMRAP 6 minutes:
2
15 Push Jerks, 1

AMRAP 6 minutes: (or finish time)
500m Row
25 Box Jumps, 24"/20"
25 Sit ups

*Rest 3 minutes between workouts

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Cool down:
2:00-3:00 easy bike or take a walk!
2:00 foam roll back and shoulders

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‍TEAM THURSDAY  APRIL 16, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 seal to down dogs
8 banded pass throughs
8 banded good mornings
8 banded presses
8 arch/hollow swings

Then: 1:00 kneeling wrist stretch

SKILL: Handstand Push Ups/Kipping Handstand Push Ups (15 minutes)

**Last day! Work up to your highest level and perform a max effort set of reps!

Tripd HSPU or DB Z presses (as heavy as possible)

Box HSPU

Headstand on wall with triangle - lower knees to chest
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Kick to wall - negative lower to 1 or 2 abmats

Inverted arch/hollow kips

Kipping HSPU as few abmats as possible
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TEAM METABOLIC CONDITIONING:

For time with a partner:
50-cal row
6 rope climbs/6 pull to stand
50-cal row
4 rope climbs/4 pull to stand
50-cal row
2 rope climbs/2 pull to stand

– Trade off as desired. Can use a staggered start for limited ropes!

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FRIDAY   APRIL 17, 2026

WARM UP

2 Rounds
8 bootstrappers
8 PVC passthroughs
8 Single leg RDL KB or DB each leg
8 hollow rocks
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STRENGTH:  Power Clean 4 - 4 - 4 - 4... building (April 3)

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‍METABOLIC CONDITIONING:

For Time:27-21-15-9
Hang power cleans (65/95 lb)
Toes-to-bars

Cool Down:

2-3 bike or walk
1:00 seal stretch

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SATURDAY   APRIL 18, 2026

OPEN GYM  0800 - 1000

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