Monday 04/13/26
Crossfit:
5 Squat Clean Thrusters
10 Pull-ups
15 Cal Bike Erg
rest 3 minutes x 5 rounds
Function:
5 DB Thrusters
10 Ring Rows
15 Cal Bike Erg
rest 3 minutes x 5 rounds
Tuesday 04/14/26
Crossfit:
DB Bench Press x 10 reps
rest 2 minutes x 4 sets
+5 rounds for time:
10 Dips
20 Alt. Hammer Curls
10 DB Push Press (50/35)
*12 minute time cap*
Function:
Push-up to a target (45lb plate) x 8-10 reps
rest 2 minutes x 4 sets
+
5 rounds for time:
10 Dips
20 Alt. Hammer Curls
10 DB Push Press (50/35)
*12 minute time cap*
Wednesday 04/15/26
Crossfit:
Back Squats x 4 reps
rest 2 minutes x 4 sets
+
EMOM 12
Min 1: 10 Hang Power Clean 75/55
Min 2: 10 Front Squats 75/55
Min 3: 10/7 Bike Erg
Min 4: rest
Function:
5 Sandbag Squats
rest 2 minutes x 4 sets
+
EMOM 12
Min 1: 10 DB Hang Power Clean 35/20
Min 2: 10 DB Front Squats 35/20
Min 3: 10/7 Bike Erg
Min 4: rest
Thursday 04/16/26
Crossfit:
Deficit Push-ups x 8-10 reps
rest 2 minutes x 3 sets
+
EMOM x 24 minutes
minute 1 – 2-3 WTD Chin-Ups
minute 2 – 8 HSPU
minute 3 – 8-10 DB Floor Press
Function:
Band assisted Push-ups x 8-10 reps
rest 2 minutes x 3 sets
+
EMOM x 24 minutes
minute 1 – 2-3 Banded Chin-Ups
minute 2 – 8 KB Z-press
minute 3 – 8 Eccentric only Push-ups
Friday 04/17/26
CrossFit:
A1. Barbell Bent Over Rows x 12-15 reps
A2. Banded Straight Arm Lat Pulldowns 12-15 reps
rest 2 minutes x 3 sets
+
Spend 2 minutes at each Station for 18 minutes
1-400/300m row
2-15 Deadlifts 225/155
3-12 Box Jump Over
Function:
A1. Barbell Bent Over Rows x 12-15 reps
A2. Banded Straight Arm Lat Pulldowns 12-15 reps
rest 2 minutes x 3 sets
+
Spend 2 minutes at each Station for 18 minutes
1-400/300m row
2-15 Double KB Deadlifts 53/35
3-12 Box Jump Over
Saturday 04/18/26
Crossfit:
AMRAP 30
100m run
20 DB Snatches 35/20
10 Toes to Bar
60 Double Unders
*start one group on Double Unders
Function:
AMRAP 30
100m run
20 Russian KBS 53/35
10 Toes to Post
60 SingleUnders
*start one group on Double Unders
Sunday 04/19/26
Buy-in: 400m sandbag carry with Partner
Then…
3 Rounds:
14 Front Squats 135/95
14 Burpees
*share reps with partner
rest 2 minutes
3 Rounds
8 Front Squats 155/105
8 Burpees
*share reps with partner