Monday

4/20/2026

_

I. Weightlifting (12 Minutes) 

Beginner

Power Snatch 

 

Intermediate - Advanced

1 Power + 1 Hang Power + 1 Squat Snatch

*Ramp sets with partner

 

II. Workout of the Day 

For Time:

(Time cap: 12 min)

15 Snatches (100/65lb)

25 Handstand Push Ups 

35 Box Jump Overs (24/20in) 

25 Handstand Push Ups 

15 Snatches 

 

Tuesday

4/21/2026

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I. Weightlifting (10 Minutes) 

Beginner

Clean

 

Intermediate - Advanced

2 Squat Cleans + 3 Front Squats

*Ramp sets with partner

 

II. Workout of the Day

For Time: 

(Time cap: 10 min) 

Cash in: 15 Front Squats (125/80lb)

 

9-7-5

Unbroken Squat Cleans 

20 Toes to Bars

*5 Burpees penalty for broken Cleans 

 

Cash in: 15 Front Squats 

 

Wednesday

4/22/2026

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I. 8 Minute EMOM 

12-20 Push Ups 

*Advanced option: Ring Push Ups 

 

II. Workout of the Day 

20 Minute EMOM: 

a) 4 Wall Walks
b) 12/10 Cal. Row

c) 16 Wall Ball Shots (20/14lb)

d) 20 Dumbbell Snatches (50/35lb)

e) Rest

 

*Record total reps 

(Men: 208 reps; Women: 200 reps) 

*Rx+ 30lb WBS

 

Thursday

4/23/2026

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Hyrox

​

In Doubles, 

For Time: 

(Time cap: 35 min)

​

1km Run

80m Burpee Broad Jumps

1km Run

200m Farmer’s Carry (24/16kg x1)

1km Run

100m Dumbbell Back Rack Lunges (45/22lb x1))

 

*Option: Single Race

 

Friday

4/24/2026

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I. Strength

Strict Press

7 sets 

8-6-6-4-4-2-2 

*Progressive overload

 

II. Workout of the Day

5 Rounds of:

2:00 On / 2:00 Off

3 Muscle Ups 

50 Double Unders

Max Effort Push Presses (95/65lb) 

 

*Record total Push Presses

​

 

Saturday

4/25/2026

_

In Teams of 3,

25 Minute AMRAP:

350m Run

21 Duo Synchronized Deadlifts (185/135lb)

15 Trio Synchronized Burpee Box Jump Overs (24/20in) 

​

 

Sunday

4/26/2026

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Sunday Run

10:00am 

3km/5km

런 함께 하고 싶으신 분들은 

코치에게 말씀해주시면

런톡에 넣어 드리겠습니다!