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
