Strength
Deadstop Bench Press 1x3
Deadstop Bench Press for load:
#1: 3 reps
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
WOD
3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
Justin hang
Strength
April 100 Toes to Bar Challenge
For Time:
100 Toes to Bar
(Cap: 10:00)
WOD
"San Antonio Spurs"
3-3-3-4:00 AMRAP
18/15 Calorie Air Bike
15 Burpee to Bar
Max Distance Bodyweight Lunge (25ft sections)
-rest 1:00 between AMRAPs-
(Scored by Distance each set)
Strength
Back Squat 3x5
Every 2:00 × 3 sets
5 Back Squats @60%
WOD
"Minestrone"
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike
-at 8:00-
25/20 Calorie Air Bike
20 Burpee to Bar (6in)
25/20 Calorie Air Bike
-at 16:00-
25/20 Calorie Air Bike
15 Burpee Box Jump Over 24”/20”
25/20 Calorie Air Bike
*Score is total time for all 3 sets combined.
WOD
"Marzipan Pigs for Luck"
Every 2:00 (8 sets)
15 Wall Balls 20#/14#
10 Burpee to Bar
(Score is Slowest Set)
Accessory
Mini Pump - Lower Pull
4 sets
8 Split Stance Barbell Good Morning @ RPE 8 (each side)
-rest 30 secs-
16 Dumbbell Glute Bridges @ RPE 6
* Rest 1-2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
