Monday 4/21

Strength


1.) Power Snatch 6x3, every 90s

2.) Back Squat 6x2, every 60s

Metcon

15-12-9

Power Snatch (115/75)

Chest to Bar Pull Ups

L3 (95/65) (Pull Ups)

L2 (75/55) (Band Assisted PullUps)

L1 (KBS) (Ring Rows)

*8:00 time cap

Core

1.) 100 Ab Mat Sit Ups

2.) Plank hold: accumulate 1:00

3.) Side Plank hold: accumulate 1:00 min ea side

Chad Sowersby
Saturday 4/20

Teams of 2

AMRAP20

18 C&J (135/95)
20 KB Front Rack Alternating Step Ups (44s/35s)
22/18 Cals Bike

L3 (115/75) (35s/26s)
L2 (95/65) (26s/18s) (20/18”)
L1 (75/55) (18s/10s) (18/12”)











Chad Sowersby
Friday 4/19

Strength

1a) DB Bench Press, neutral grip: 4 x 10
1b) Single Arm DB Rows: 4 x 10 each side

Metcon

4 Rounds

Row 250m
9 Lateral Burpees over Rower

*Rest 1 Min

L2/L1: Regular burpees

Extra Credit

Accumulate 100 Banded tricep push downs

Chad Sowersby
Thursday 4/18

Metcon

For Time:

80 Wall Balls (20/14)
70 Walking Lunges
60 Cal Row
50 Box Jumps (24/20)
40 Empty Bar Thrusters (45/35)
30 Toes to Bar
20 HPSU

L2 (14/12) (Knee Lifts) (20/14”) (Pike Push Up from box)
L1 (12/8) (Step Ups) (Sit Ups) (Pike Push Up from floor)

*35:00 time cap


Chad Sowersby
Wednesday 4/17

Strength/Skill

Overhead Squat

5-5-3-3-3-1-1-1-1

*Adding weight as repetitions drop

Metcon

10 Rounds

3 Power Snatches (115/75)
6 Push Ups
9 Air Squats

L3 (95/65)
L2 (75/55) (Modified Push Ups)
L1 (Empty Bar HPS) (Modified Push Ups)

*15:00 cap

Chad Sowersby
Tuesday 4/16

Skill

Clean Complex - 8 Sets
(65%-70%-75%-80%, then stay or add weight for remaining sets)

1 Power Clean + 1 Squat Clean + 1 Front Squat, every 2:00.

*Drop after PClean and reset before SClean.

Metcon

For Time:

Run 400m
30 Thrusters (95/65lbs)
Run 400m
30 KBS (53/35)
Run 400m
30 Burpees

*14:00 Cap
*Assault bike substitute for Run= 25/20 Cals

RX+ (115/75) (70/53)
L3 (75/55)
L2 (65/35)
L1 (45/25)

Chad Sowersby
Monday 4/15

Strength

Strict Press

10-8-6-4-2, adding weight each set, every 2min

Metcon

27-21-18-12

Cal Row

Pull Ups

*15:00 cap

L2 (Band Assited Strict Pull Ups)

L1 (Ring Rows)

Extra Credit

Pallof presses

3-5 sets: 10 reps x 2 to 10 sec hold

Chad Sowersby
Saturday 4/13

Metcon

Teams of 2

4 Rounds

20 Deadlift (225/155)
20 Burpee Box Jump Overs (24/20)
20 Alternating DB Snatches (50/35)
20 T2B

L3 (185/125) (40/30)
L2 (135/105) (30/20) (Knee Lifts)
L1 (Select DL weight) (30/20) (20 Sit Ups each)

*Time cap 18:00

Extra Credit

AMRAP8
100 ‘ Sled Push (Mod/Heavy Weight)
100’ Farmers Carry (AHAP)




Chad Sowersby
Friday 4/12

Strength

5 Rounds:

Bench Press x 6

BB Bent Over Row x 6,

Rest 60s

Metcon

Flat Tire

Teams of 2; split reps evenly

AMRAP14

40/30 Cals Bike

10 Sandbag Over The Shoulder (100/75)

L3 (75/50)

L2/L1 (RKBS AHAP)

Extra Credit

Empty BB: 3 sets of 21 Gun Salute

Chad Sowersby
Thursday 4/11

Skill

Handstand Push Up Practice
1 min work : 2 min rest x 5 Rounds

Progressions and Scaling Options:
HS Holds, Negatives, Kipping HSPU, Strict HSPU, Deficit HSPU

Metcon

1,000M Row
21 Overhead Squats (75, 55)
200M Run
15 Overhead Squats (95, 65)
200M Run
9 Overhead Squats (115, 75)
1 Mile Run

RX+ (95/65, 115/75, 135/95)
L3 (75/55, 95/65, 95/65)
L2 (45/35, 65/45, 75/55) (750M Row) (800M end Run)
L1 (Empty Bar) (500M Row) (800M end Run)

*20:00 Time cap

Chad Sowersby
Wednesday 4/10

Strength

1) Dumbbell Rows: 4 x 10 each side

2) Sumo Deadlift: 6 x 3, every 60s

Metcon

AMRAP9

10 Wall Balls (20/14)
5 Strict Pull Ups

L2 (14/10) (Band Assisted Pull Ups)
L1 (12/8) (Band Assisted Pull Ups)


Extra Credit

Reverse Hyper or Hip Extensions: 3 x 10

Chad Sowersby
Tuesday 4/9

Skill/Strength

1) Split Jerks:
5 x 3 @ 75 to 80% of heavy single established last week, every 90s

2) Bottoms Up Kettlebell Z Press:
4 x 8 each side, (hold 1 kb in front rack while you are pressing the other)

3) Banded Face Pulls:
Accumulate 150 repetitions

*superset the banded face pulls with the Z Presses

Metcon

4 Rounds

Min1: 15/12 Cal Row
Min2: 50 Double Unders
Min3: 15 KBS (53, 35)

RX+ (70, 53)
L2: (75 Single Unders OR 30s of DU Practice) (44, 26)
L1: (12/10 Cals) (Single Unders) (RKBS)



Chad Sowersby
Monday 4/8

Strength

Front Squat: 6 x 3, rest 90s

5 sec descent, 3 sec pause in hole

Metcon

6 Rounds

9 Burpees over the bar facing
7 Hang Squat Cleans (135, 95)
5 Box Jumps (30, 24)

*18min cap

RX+ (155, 105)
L3: (115, 75) (24, 20)
L2: (95, 65) (20, 18)
L1: (Burpees) (Med Ball Cleans) (Step Ups)

Extra Credit

100 Ab Mat Sit Ups

Chad Sowersby
Saturday 4/6

Teams of 2

1 Person works at a time. Each person completes the number of repetitions prescribed.


AMRAP18

15/12 Calories on Air Assault Bike
12 Box Jump Overs (24/20)
10 Toes to Bar
8 Power Snatches (95/65)

RX+ 115/75lb
L3 75/55lb
L2 20/14”, Knee Lifts, 65/45lb
L1 Step Ups, Sit Ups, /35lb


Chad Sowersby
Friday 4/5

Strength

Bench Press
10-8-6-4-2
Add weight each set, rest 2min

Metcon

For Max Reps:

2 Sets Wall Balls (20/14lbs)
Rest 3:00

L2: (14/10lbs)
L1: (12/8lbs)

Extra

Recovery: 5 min on assault bike,
Roll Out & Stretch for 10 min

Chad Sowersby
Thrusday 4/4

Skill

1) Jerk Dips with 3 sec pause
5 x 3 @ 100% of 1 RM Jerk , every 90s

2) Split Jerks
6 x 1, adding weight each set, every 60s

Metcon

4K Row
*20 Min Cap

Chad Sowersby
Wednesday 4/3

Metcon

3 Rounds

8 Power Cleans (135/95)
12 Front Squats (135/95)
16 Burpees over the Bar Lateral

Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (75/55)

*14 Min Cap

Strength

  1. ) 2 max sets of Dumbbell Bench Press

  2. ) 2 x 20 (Ea Side) 1-Arm Dumbbell Rows

Chad Sowersby
Tuesday 4/2

Skill

Ring Muscle Up Practice 15 Min

RX+: 8 sets of Sub Max set of Strict RMU or Strict technique practice
L3: Swing Technique Practice, Jumping RMU
L2: Strict Ring Dips, Transition on Low Rings  
L1: Ring Static Holds, Slow (3-5 sec) Eccentric Ring Dips, Ring Rows

Metcon

AMRAP20

12-10-8
Push Ups
Pull Ups
Sit Ups
Air Squats

L2, L1: (Modified Push Ups & Jumping Pull Ups)

Chad Sowersby