April 20th - 25th, 2026

MONDAY    APRIL 20, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 cat cows
8 light goblet squats
8 PVC sumo good mornings
8 glute bridges
8 seated pike leg lifts

STRENGTH:  Sumo Deadlift  4 - 4 - 4 - 4 - 4 building (April 10)

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‍METABOLIC CONDITIONING:

AMRAP 14:
500/400-m row
15 KB goblet squats (35/53 lb)
:30 L-sit hold (knee tuck hold)

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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 21, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
4 Inch worms with seal and down dog
8 banded passthroughs
8 banded presses
8 scap pull ups

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STRENGTH: Split Jerk 2 - 2 - 2 - 2 - 2 (April 7)

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‍METABOLIC CONDITIONING :

5 rounds for time:
15 box jump-overs (24/20 in)
15/8 push-ups/from knees/to box
15/8 pull-ups/jumping pull up/ring rows

*A single round should not take >3:00. If your first round is longer than 3:00, scale back the reps or version of the movement

‍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 22, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders
10 air squats
10 banded presses
10 hips down push ups
1:00 double unders (singles)
10 barbell front squat
10 barbell strict press
10 up downs
10 light kettlebell swings (overhead)

Warm up thrusters and kettlebell swings

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METABOLIC CONDITIONING :‍

AMRAP 7 minutes of:
400m Echo Bike (or run 400m if not snowy)
12 Thrusters (75/55)
400m Echo Bike (or run 400m if not snowy)
9 Thrusters
400m Echo Bike (or run 400m if not snowy)

if you finish in under 7 min...extra rest

AMRAP 7 minutes of:

9-12-15-18...(keep adding 3 reps)
Kettlebell Swing (overhead), (70/53)
Burpee

AMRAP 7 minutes of:
100 Double-unders/200 single unders
1000m Row

*Rest 4 minutes between workouts

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY  APRIL 23, 2026

WARM UP

2:00 run/bike/row/ski

8 seal to down dogs
8 light DB hang power cleans
8 light DB front squats
8 PVC banded lat pull downs
8 Alligator rolls

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‍SKILL: Bar Muscle Up/Toes to Bar (15 minutes)

5 Banana jumps - focus on hollow body behind bar

5 - 10 Banana jump into increasingly higher amplitude arch/hollow swing - focus on a big arch!

5 - 10 Kipping toes above hips or hips to bar (as single reps)

5 Single or double toes to bar OR Jumping bar muscle ups

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TEAM METABOLIC CONDITIONING:

10 rounds for time, with a partner:
‍Double-KB front-rack carry (75 ft) (53/35)
10 high box get overs
Double-KB front-rack carry (75 ft) (53/35)
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– Partners alternate full rounds, for 5 rounds each.

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FRIDAY   APRIL 24, 2026

WARM UP

2 Rounds
5/5 World's greatest stretch
8 Single arm DB strict presses
4/4 Single arm DB front squat (one DB)
8 bent over ball chest throws

STRENGTH:  Dumbbell Bench Press 20 minutes to establish your best 1 rep. (April 6)

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‍METABOLIC CONDITIONING: ‍

1-3-5-7-9-11-13-15 reps for time of:
DB push presses (35/20)
DB front squats
DB thrusters

– Use two dumbbells.

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Cool Down

2-3 bike/walk
1:00 couch stretch each leg

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SATURDAY   APRIL 25, 2026

OPEN GYM  0800 - 1000

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