Monday, April 1st - Saturday, April 6th

*Important* Effective today, we will be tallying toilet paper and paper towel use. Please take note of how many sheets you use, and write it down on the sign up sheet outside of the bathroom. Fees will be tallied and added to next months membership dues.

Next Monday, April 8th, BodySpec will be parked outside doing DexaScans. This is the most accurate way to track your body composition. Please reserve a spot through their website.

Monday


2 sets of 8 - 12 each with X over bands

  • Ts

  • Ws

  • external rotations


  1. Tall snatch + hang snatch - 10 x (1 + 1) OTM


  1. HSPU practice, accumulate 20 - 30 reps off box or against wall


  1. 1 - 2 minutes assault bike warm up, rest as needed, .5 mile assault bike sprint



Tuesday




  1. Press - 8RM, 85% (of 8RM) x 8 x 2



(B) AMRAP in 15 minutes

  • 8 push ups

  • 10 kettlebell swings

  • 12 step ups



(C1) 8 - 12 weighted hanging knee raise x 4

(C2) 20s  Hollow hold x 4


Wednesday


(A) Front squat - Heavy 3, 85% (of heavy 3) x 3 x 2



(B)

  • 20 thrusters 

  • run 400m

  • 30 devils press



(C1) 3 x 10 weighted sit up, or GHD

(C2) 3 x 20s hollow rock


Thursday


(A1) 3 x 8 - 12 Reverse V up on rower

(A2) 3 x 20 - 30s/each side plank 

(A3) 3 x weighted FLR - 30s 


(B1) Low to High cable rotations - 3 x 8 - 12/each

(B2) 3 x 10 - 15 V ups


(C) 3 rounds, 30 minute time cap

  • row 500m

  • 50 double unders

  • run 400m

  • 50 double unders

  • .5 mile assault bike




Friday 


(A1) Muscle Up transitions from low rings, 1 - 5 reps per set

(A2) Back Squat - Heavy set of 3, (85% of 3) x 3 x 2



(B) 20 minute SLAMRAP

  • 8 Chest to bar pull ups

  • 8 bar or ring dips

  • 16 abmat sit ups





Saturday


“Filthy 50”


50 reps of each exercise


  • Jumping pull ups

  • box jumps, 24/20”

  • walking lunges

  • kettlebell swings, 16/12kg

  • knees to elbow 

  • back extension

  • push press, 45/35lbs

  • wall ball, 20/14lbs

  • burpees

  • double unders