April 6th - 11th, 2026

MONDAY    APRIL 6, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
100ft shuttle run
8 PVC good mornings
8 PVC snatch grip behind the neck press
8 PVC overhead squats or air squats
8 Hips down push ups

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STRENGTH:  Dumbbell Bench Press 2 - 2 - 2 - 2 - 2 - 2 building (March 27)

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‍METABOLIC CONDITIONING:

Quarterfinal Workout 1

For time (12:00 time cap):

10 x 50ft shuttle runs
20 Overhead squats or Front squats (115/80)
30 Burpee over bar

Rest 1:00

30 Burpee over bar
20 Overhead squats or Front squats (115/80)
10 x 50 ft shuttle runs

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

1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY   APRIL 7, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
4 Inch worms with seal and down dog
8 alternating lunges
8 banded presses
8 banded good mornings

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STRENGTH: Split Jerk

3 - 3 - 3 - 3 - 3 (March 24)

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‍METABOLIC CONDITIONING :

Every 2:30 for 5 sets

15/12/10 cals Echo bike

– Rest the remainder of each interval.

*If short on bikes, pair up and rest while partner works. Intervals should not be more than 1:00! Reduce cals if they take longer.

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Cash Out

Tabata abs of choice!

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‍WEDNESDAY MASH UP    APRIL 8, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
5/5 World's greatest stretch
10 PVC passthroughs
10 air squats
10 light DB deadlifts
10 glute bridges
10 light DB devil's presses
10 arch/hollow swings
10 light alternating DB snatches

Warm up ball/bag cleans over shoulder

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METABOLIC CONDITIONING :‍

AMRAP 5 minutes of:
6 Devil's Press (35/20)
12 Sit ups

AMRAP 5 minutes of:
6 Toes to bar/hanging knee raises
12 Alternating Dumbbell snatches (50/35) (35/20)

AMRAP 5 minutes of:
6 Ball/Bag cleans over alternating shoulder
6 Push ups

*Rest 3 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 9, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 seal to down dogs
8 light barbell deadlifts
8 light barbell strict press
8 hollow rocks
5 tripod HSPU with abmat and triangle!

Then: 1:00 kneeling wrist stretch

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

Progress together through each step, work up to and stay at the step that is most challenging.

5-10+ reps - box HSPU or DB Z press if still working strength

5 reps - headstand on wall with triangle - lower knees to chest
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5 reps - kick to wall - negative lower to 1 or 2 abmats

5 reps - inverted arch/hollow kips

5 reps - kipping HSPU as few abmats as possible

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TEAM METABOLIC CONDITIONING:

Quarterfinals Workout 4

For time with a partner:

‍1,000-m row
30 clean and jerks (95/135 lb)
1,000-m row
30 strict handstand push-ups/kipping HSPU/box/tripod

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Cool Down

2-3 bike or walk
1:00 puppy dog stretch

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FRIDAY   APRIL 10, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
100m run - it's been a minute! 
8 PVC passthroughs
8 PVC sumo good mornings
8 glute bridges
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STRENGTH:  Sumo Deadlift
6 - 6 - 6 - 6 Building (March 31)

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‍METABOLIC CONDITIONING: ‍

For time:
‍12-9-6-3-1
Strict pull-ups/strict banded/ring rows

30-24-18-12-6
Thrusters (45/35)(35/15)

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Cool Down

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

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SATURDAY   APRIL 11, 2026

OPEN GYM  0800 - 1000

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