Hey guys! Happy Easter!! He is Risen!
We are in our final week of deload and will be starting a new training cycle next week. Be on the lookout for an overview video this week so you know what’s coming up!
Important Dates
April 16th – Nutrition Challenge Starts
April 21st – Weightlifting Competition at the gym
Monday
4 Sets
-7/7 RESS
-7/7 Side Sledge Hits
-4/4 Half Kneeling Resisted Rotation
Health/Fitness
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets
Tuesday
Strength Work
Health
Five rounds for time of:
400 Meter Run
10 Strict Pull-Ups
Fitness
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Pull-Ups
**25min cap
Wednesday
Strength Work
Health
For time:
30 Wall Ball Shots
30 Walking Lunges with KB/DB Farmer’s Carry
20 Wall Ball Shots
20 Walking Lunges with KB/DB Farmer’s Carry
10 Wall Ball Shots
10 Walking Lunges with KB/DB Farmer’s Carry
Fitness
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Thursday
Strength Work
Health
Complete as many rounds and reps as possible in 8 minutes of:
15/10 Calories of Assault Bike
30 Kettlebell Swings
Fitness
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Strict DB Presses
20 Kettlebell Swings (24/16 kg)
Friday
Strength Work
Health/Fitness
Complete as many rounds and reps as possible in 9 minutes of:
21 Calorie Row
15 Burpees Over the Erg
9 Strict Pull-Ups
Saturday
Strength Work
Health/Fitness
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
40 Air Squats
10 Burpee Box Jump-Overs (24″/20″)
(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)
