4.1.25

Conditioning
10-minute Bike test

April Pull-up Challenge
1 max effort set of strict pull-ups

Skill Development
10 min EMOM
O: 5 Strict Pull-ups
E: 15 Push-ups

3.25.25

Conditioning
5-minute Row
Rest 3 minutes
5-minute Bike
Rest 3 minutes
X2

3.21.25

Skill Development
12 min EMOM
1: 12 GHD Sit-ups (RX+ 15)
2: :45 DBall hold @ 100/60
3: 40 Double-unders (RX+ 25 Crossovers)

Conditioning
10 min AMRAP
20/16 Calorie SkiErg
Rest :30 between

2.18.25

Conditioning
Reverse Tabata Bike
Rest 2 minutes
Tabata Double-unders
Rest 2 minutes
X2

Skill Development
4 Rounds E2M
Max Effort Dead Hang
Cap at :60

Accessory
10 min EMOM
O: 10 Alternating Pistols
E: 8 T2R

2.3.25

Conditioning
1k Row
Last tested on 8/31/2024.

Metcon
4 RFT
500m Row
15 OTR Burpees
Last tested on 10/12/2023.

Accessory
Strength Superset
Barbell Curls 4x10
Double OH Tricep Extensions 4x10