Apr 22 & 24

Tuesday

Band Resisted Sumo Deadlift Off Blocks 3RM

+

For Time:
30 Backsquats @ BW
1000m Row
30 Burpees

+

Chain Resisted Core Work

Thursday

Pause Bench 3x3 @ 75%

+

3 Slingshot Bench
10 Bicep Curls
5 Sets

+

Tabata Push Ups
Tabata Laying DB Flys

April 15 & 17

Tuesday 

Deficit Deadlift Heavy Single

then...

5min - Every 30 Seconds
3 Deficit Deadlifts @ 75-80%



+

3 Sets 
Max Reps BW Dips
Max Reps Weighted Push Ups (55lb/25lb)
Max Reps Weighted Dips
Max Reps BW Push Ups

Thursday

10min EMOM
3 Poloquin Squats (1 1/4 Squats)


+


5 Sets 
5 Weighted Pull Ups
Max Reps Chained Floor Press
Max Reps Chained Skull Crushers


+


Teams of 2 Rotating Stations:
3 Rounds
1) 200m Log Carry - TIMER
2) Max Reps Tire Flips
3) Max Reps Double KB Swings (1.5kg each hand/1kg each hand)

April 8 & 12

Tuesday 

Bench Press 8x2 @ 90%


6 Rounds 
1 Minute Stations:
11 Bench Press (135/95)
11 L-Pull Ups/Strict
11 Curls
Rest

Saturday 

Yoke Walk 25m


5 Rounds
25m Heavy Sled
100m Sprint
Rest 2-3 mins

April 1 & 3

Retest Week

Tuesday 

Back Squat 1RM
Bench Press 1RM

Thursday 

Deadlift 1RM

+

Row Sprints
500m
400m
300m
200m
100m

JJ hitting a massive lift and Sherri's awesome lifting face!!!