Warm up: 1 minute handstand hold or 1 minute plank / 15 Plate presses

1. 15 Minutes to establish a 1 rep max push press

2. As many rounds as possible in 15 minutes of:

15 Kettlebell swings

15 Sit ups

15 Box jump overs

Warm up: 1 minute squat hold / 10 Toy soldiers / 30 seconds of butt kickers / 100′ High skip

1. Back squat: Find a 20 rep max ( Take a weight that you would do for 10 and do 20, I’m not kidding )

2. 3 Rounds for time:

12 Overhead squats

50 Double unders

Warm up: 2 minutes of jump rope / Dynamic mobility

For time:

50 Wallballs

50 Double unders

40 Pullups

40 Double unders

30 Overhead squats @ 135 / 93

30 Double unders

20 Pistols ( add weight if you can )

20 Double unders

10 Snatches @ 135 / 93 ( Did I say Power? )

10 Double unders

Warm up:  30 Jumping jacks / 20 Pushups / 10 bench dips

1. Every 2 minutes for 5 sets:

1 Push press + 4 Jerks

2. 3 Rounds for time:

500 meter run

15 GHD Sit ups

15 Burpees

Warm up: 2 minutes on a thing / 10 single leg hip bridge / 10 Banded good mornings / 20 sit ups

1. Front squat: find 1 rep max

2. 10 Rounds for time:

1 Round of Cindy

1 Clean and jerk @ Pretty heavy

The Gym is closed Tomorrow. Have a Happy Easter.

In teams of 2:

100 Calorie Row

90 Wallballs

80 Sit ups

70 Pushups

60 Pullups

50 Power cleans

40 Jerks

30 Calorie Bike

20 Wall climbs

10 Burpees

Yo, we are closed on Sunday. Don’t try and come here or go to Chic Fil A.

Warm up: Banded Rig rows / Band stuff

1. Every Minute on the minute for 12 Minutes:

Odds: Toes to bar x X

Evens: Strict Pullups x X

2. 8 Rounds for time:

6 Handstand Pushups

6 Kneeling squat jumps