Come on out and show your skills at Top Golf Loudoun’s driving range tomorrow, Saturday, April 6th at 3pm!

Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!

Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147

===============================

3 Rounds
10 Hollow Rocks
10 V-Ups or GHD sit-ups
5-10 Strict Pull Ups (C2B if possible)
5-10 Strict Ring Dips
200m Run (Easy, recovery pace)

4 rounds
200m Run
10 OHS (115/80) (Fx: 95/65) (Rx+: 135/95)
15 American KB swings (24/16) (Rx+: 32/24)
20 weighted abmat sit-ups (25/15) (Rx+: 45/25)
2 rope climbs

20:00 Cap

===============================

E3MOM 18

5 High Hang Squat Snatch

Set 1: 55%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%

Percentage based on 1RM Snatch

4 Rounds:
25 Wall Ball Shots (20/14)
50 Double Unders

*3 burpees each time you break up the WBS

Post WOD Finisher:
3 Sets of
10 V ups
15 Hollow Rocks

Come on out and show your skills at Top Golf Loudoun’s driving range this Saturday, April 6th at 3pm!

Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!

Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147

===============================

E4MOM 20
Deadlift:
Set 1: 10@55-60%
Set 2: 10@60-65%
Set 3: 10@65-70%
Set 4: 10@65-70%
Set 5: 10@70-75%

Immediately after each set, row 1 minute, easy pace, damper at 3 or less.

For Time:
30 Cal Row
30 Box Jumps (30/24, Fx: 24/20)
600 Meter Run

*Coaches stagger Classes

===============================

Strict Press:
3×10@60% with 3 sec. descent
2×10@60% without tempo

For total time
9-6-3
Push Jerk (115/80, Fx: 75/55)
Toes to Bar
Rest 2:00

9-6-3
Push Jerk 135/95, Fx: 95/65
Bar Facing Burpees (BCF Lateral)
Rest 2:00

9-6-3
Push Jerk 155/105, Fx: 115/80
Bar Muscle ups, Fx: Chest to Bar Pull ups

18:00 Cap

Rest 2 mins. between sets.

===============================

OverView Of The Week:
Monday: Back Squats
Tuesday: Strict Press
Wednesday: Deadlifts
Thursday: Hang Squat Snatch
Friday: Midline/Strict Gymnastics
Saturday: Front Squats
Sunday: Power Cleans

===============================

Strength:
Back Squat:
10@55-60%
2×10@60-65%
10+@65-70%

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

Conditioning:
AMRAP 7:
28 Double Unders
14 Alt. Dumbbell Power Snatches (50/35, Fx:35/20)
7 Dumbbell Goblet Squats (50/35, Fx:35/20)