APRIL 30 7pm - gettin SWOL, and oly lifts Warm up Runners warm up: (jj, t, pogo, lunge) 3 mins cardio Michael Phelps 222 pu, su, sq - 2 mins PVC Pull up warm up - negative hold then lower (10 reps) PENDLAY ROWS 4x6 (or 3x8 maintenance) Rest 3-5 mins WOD “FRAN” 21-15-9 Thrusters Pull ups

Warm up 3 mins cardio 2 mins bands Tabata abs—? PARTNER WOD 18-15-12-15-18 of Deadlifts (155/225) Hand Stand Pushups KB Swings Row 1500/Bike 3000m Try to split evenly

Warm up 3 mins cardio 3 min AMRAP: 3’s Push ups , situps air squats Pvc Bend Over Rows WOD 15 min 3,6,9,… of OH Squats (65/95) Ring Rows Toes to Bar Then, 2 mins max burpees

Warm up 3 rounds if 10’s Push ups situps, dying bugs Cardio 3 mins PVC TABATA push ups WOD 4 Rounds “FIGHT GONE BAD” almost 1 min Stations 4 Rounds : Wall Balls Box Jumps Ground to OH (55/75) KB Swings (35/53) Cardio

WHO WANTS TO GET JACKED and better at olympic weightlifting? LET’S GOOO!!! 1st class will be THURSDAY APRIL 30: 2026" 7pm to 8/8:15. Warm up 357’s—3 mins Push ups ,sit ups, squats 3 mins cardio of choice 1 min bar hang 1 min duck walk Pvc 1 min Good Mornings, just bar WOD Thruster Thursday WOD 12 min EMOM 0 and evens 8 Thrusters (65/95) Odds 8-10 pull ups Rest 1 min Then, 3 mins max cardio burn: row, bike, ski, or run.

Warm up 4 mins cardio 2 min static stretch Run 1 lap Walk KB OH - 1 min PVC Abs Circle - 1-arm Rows 4x6’s WOD ers 15 min AMRAP 7 Back Squats 7 Power Snatches 21 Double Und

Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbers