Week of 4/15/24 - 4/19/24

Week of 4/15/24 - 4/19/24

Monday - 4/15/24
Push Jerk:

  • 3-3-3-3-3 | Increasing

4 Rounds - For Time:

  • 10 Shoulder to Overhead (135/95 lbs)    

  • 15/12 Bike (Cals)    

  • 35 Double Unders    

    • Score = Total Reps  

    • Rx1= 115/75 lbs  

    • Rx3= 155/105

Tuesday = 4/16/24
“Cindy”
20 Minute AMRAP:

  • 5 Pull-ups    

  • 10 Push-up    

  • 15 Air Squats

    • Score = Total Rounds + Reps

    • Rx+ = Weight Vest

Wednesday - 4/17/24
Time Trial:

  • 4 x 400m Run | 2 Minutes Rest

    • Score = Total Time (subtract 6 min)

E3MOM x 4:

  • 12 Box Jumps (30/24 in)    

  • 6 Turkish Get-up (50/35 lbs) (3 each side)

    • Score = Rounds Completed  

    • Rx1= 40/25 lbs  

    • Rx3= 60/40 lbs

Thursday - 4/17/24
Overhead Squat

  • 2-2-2-2-2 | Increasing

2 Rounds - For Time:

  • 500m Row    

  • 25 Overhead Squats (75/55 lbs)    

  • 15 Toes to Bar

    • Score = Total Time  

    • Rx1= 45/35 lbs  

    • Rx3= 95/65 lbs

Friday - 4/18/24
For Time:

  • 50 Front Rack Lunges (75/55 lbs)    

  • 50 Sit-ups    

  • 50 Burpees    

  • 50 Sit-ups    

  • 50 Kettlebell Swings (24/16 kg)    

  • 50 Sit-up    

  • 50 Front Rack Lunges (75/55 lbs)

    • Score = Total Time  

    • Rx1= 24/16 kg (Lunges)  

    • Rx3= 95/65 lbs