WEEK OF 4/25/22 - 4/29/22
Monday - 4/25/22
Deadlift
5 x 5
Same Weight
3 Minute AMRAP x 3:
No Rest
300m Row
Max KB Swings (24/16 kg)
Score = Total Reps of Kettlebell Swings
Rx1= 16/12 kg
Rx3= 32/24 kg
Tuesday - 4/26/22
Skill Work
Double Unders
Time Trial (5 Minute Cap)
100 Double Unders
Rx1 = 50
Rx3 = 150
For Time
10-20-30-40-50
1-2-3-4-5
Double Unders
Sit-ups
Rope Climbs
Rope Climbs are 1…5, DU & Sit-ups are 10…50
Wednesday - 4/27/22
20 Minute AMRAP:
5 Front Squats (135/95)
10 DB Step-Overs (40/25 lbs)(20/16”)
15 Push-ups
Score = Total Rounds + Reps
Rx1= 115/75 lbs
Rx3= 155/105 lbs -or- 50/35 lb DB
Rx$ = 155/105 + 50/35 lb DB
Thursday - 4/28/22
5 Rounds - Not For Time (For Quality)
Completed in any order
15/12 Cal Ski
120’ Double KB Front Rack Carry*
* = 8 Double KB Rows every 60’
10 Toes to Bar
20 Russian Twists (20/14 lbs)
Friday - 4/29/22
Tempo Push Press
3-3-3-3-3
3” Controlled Descent
5 Rounds - For Time:
200m Run
10 Single Arm Devil’s Press (50/35 lbs)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 40/60 lbs
