Monday
Buy in – 2 Sets
1:00 Cardio (easy-moderate)
50 Single Under
5 Burpee
10 Hanging Scap Retractions into 5 Kip Swing
10 Banded Good Morning
:15 Freestanding Handstand Hold OR :30 Handstand Hold
20 Step Back Lunge
Metcon – 2 sets:
AMRAP 3 Minutes
30 Double Unders
2 Burpee Bar Muscle Ups
-Rest 2 minutes-
AMRAP 3 Minutes
10 Kettlebell Swings (53/35)
10ft Handstand Walk or 25ft reverse Bear Crawl
-Rest 2 minutes-
AMRAP 3 Minutes
40ft Kettlebell Goblet Lunge (53/35)
5 Wall Facing Strict Handstand Push Ups
-rest 2 minutes b/t sets-
A)5 Sets
5 Wide Grip Bench Press @7/10 RPE
*10 Deficit Push Up (2 inch) after each set.
Tuesday
Buy in – 3 Sets:
12 Goblet Hold Cossack Squats @53/35lbs
12 Single Leg Barbell Deadlift @6/10 RPE
30 Calf Raises (weighted if you’re strong here)
A)5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
*Rest as needed between sets.
**Start at 60% for the first set of five and then gradually build over the set. Working up to a heavy single for the day
Metcon – For Time:
40/30 Calorie Air Bike
Total Bike seconds in Burpees to Bar (If the bike takes 60 seconds, then you have 60 burpees to bar)
Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps
Rx+ 50/40 and challenge people to use the Echo bike 🙂
Wednesday
Buy in – Row 1:30 easy
10 Banded Pull Up
5 Inch Worms
10 Banded Air Squat
Row 1:00 easy/moderate
2 Strict Pull Up
4 Push Up
6 Air Squat
Row 1:00 moderate/fast
Row :30 fast
2 Strict Pull Up
4 Push Up
5 Air Squat
Metcon – 3 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy*
30/24 Calorie Row
-rest 3 minutes b/t sets-
*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
A) Wave 1
2 Power Clean @60% 1RM Power Clean
2 Power Clean @65% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
Wave 2
2 Power Clean @65% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
Wave 3
2 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
Thursday
Buy in – EA Warm up
Partner Throwdown Thursday
20 Rounds – Alternating
36 Double Unders
9 Dumbbell Bench Press (2×50/35)
9 Toes to Bar
A) 5 Sets
5 Pendlay Row @8/10 RPE
*Rest as needed between sets
Closed Friday – Monday
Enjoy a great Easter Weekend!
April 14, 2025
