Week of 4/11/22 - 4/15/22
Monday - 4/11/22
Back Squat
5 x 4
Same Weight
For Time:
27-21-15-9
Wall Ball (20/14 lbs)
X2 Double Unders (56-42-30-18)
Score = Total Time
Rx$ = Unbroken Double Unders
Tuesday - 4/12/22
5 Rounds - For Time
400m Run
2 Rounds of Cindy
Score = Total Time
Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Rx$ = 3 Rounds of Cindy
Wednesday - 4/13/22
8 Minute AMRAP:
4 Deadlifts (135/95 lbs)
4 Hang Power Cleans (135/95 lbs)
12 Sit-ups
12 Box Jump Overs (24/20”)
Rest 4 Minutes
For Time:
Complete however Many Rounds + Reps from AMRAP for Time
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Rx$ = 185/125 lbs
Thursday - 4/14/22
Time Trials
Choose One
8 x 200m Run
8 x 250m Row
1 Minute Rest after each set
Score = Total Time (subtract rest, 7 minutes)
3 Rounds - 1 Minute Stations | 30” Rest
Push Press (95/65)
Row (Cal)
Score = Total Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Friday 4/15/22
Front Rack Barbell Lunge
6-6-6-6-6
6 = 3 Per Leg (alt.)
3 Rounds - For Time:
180’ KB Farmers Carry (24/16 kg)
15/12 Calorie Bike
60’ Walking Lunge
Score = Total Time
Rx1= 16/12 kg
Rx3= 32/24 kg
Happy Birthday Erin!
