Week of 3/28/22 - 4/1/22
Monday - 3/28/22
Push Press
5 x 3
Same Weight
For Time:
100 KB Swings (24/16 kg)
EMOM 3 Burpees
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Tuesday - 3/29/22
20 Minute AMRAP:
6 Power Cleans (135/95 lbs)
9 Toes to Bar
12 Wall Ball (20/14 lbs)
Score = Total Rounds + Reps
Rx1= 115/75 lbs
Rx3= 155/105 lbs
Wednesday - 3/30/22
7 Minute AMRAP x 3
3 Minute Rest:
12 Overhead Squats (95/65 lbs)
16 Sit-ups
32 Double Unders
Start each AMRAP from the beginning
Score = Total Rounds + Reps (3 Scores)
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs
Thursday - 3/31/22
5 Rounds - For Time:
10 Box Jumps (24/20”)
15 Cal Row
20 DB Snatch (50/35 lbs)
30 Lunges
Rx1 = 40/25 lbs
Rx3 = 30/24”
Friday - 4/1/22
Every 1:30 x 8:
2 Hang Squat Cleans
4 Front Squats
Increase weight/work up to a max
3 Rounds - 1 Minute at Each Station
For Max Reps:
Pull-ups
Push-ups
Air Squats
Rest
Happy Birthday Bill!
Happy Birthday Brendan!
Happy Birthday Donnie!
