Monday 4.21.2025

*Help send Coach Gabby to Semis! Click here to a buy a shirt and represent!

“FITNESS”

A. Four sets of:
Half Kneeling Single Arm Dumbbell Press x 6 reps each arm @ 21X1
Rest 30 seconds
Goblet Curtsy Squat x 8 reps each leg @ 20X0
Rest 30 seconds
Banded Face Pulls x 12 reps @ 20X0
Rest 60 seconds

*Build in load on the Half Kneeling DB Press to today's heavy set of 6 (at tempo)

B. Complete as many rounds and reps as possible in 5 minutes of:
7 Dumbbell Push Presses
9 Toes to Bar or Hanging Knee Tucks

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Devil's Presses
7 Box Jumps or Step Ups

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging
Sets 9-10: Challenging

If you are feeling good today, try to set a new 1-RM Snatch!

B. Complete as many rounds and reps as possible in 5 minutes of:
7 Dumbbell Push Presses (50/35 lb)
9 Toes to Bar

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Devil's Presses (50/35 lb)
7 Box Jumps

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
30 Double-Unders (or 60 Singles)
20/15 Calories of Echo Bike
30 Double-Unders
400 Meter Row