Week of 4/10/23 - 4/14/23
Monday - 4/10/23
Front Rack Walking Lunge:
20’ Distance
Score = Max Weight
Time Trials:
1000m Bike x 3 (Rest as needed)
Score = Total Time (3 Scores)
Tuesday - 4/11/23
EMOM - 25 Minutes:
1 Squat Snatch
Score = Weight
Wednesday - 4/12/23
4 Rounds - 1 Minute Max Reps:
Row (Cals)
Ring Dips
Hollow Hold (Every 10” = 1 Rep)
Hand Release Push-ups
30” Rest after each station
Score = Total Reps
Thursday - 4/13/23
Strict Press
5x10 (Same Weight)
Score = Weight
12 Minute AMRAP:
200m Run
12 Kettlebell Swings (24/16 kg)
6 Chest to Pull-ups
Score = Total Rounds + Reps
Rx1= Pull-ups
Rx3= 32/24 kg
Friday - 4/14/23
Squat Clean
3-3-3 (Increase weight)
Score = Weight
For time:
50 Double Unders
12 Squat Cleans (95/65 lbs)
40 Double Unders
10 Squat Cleans (115/75 lbs)
30 Double Unders
8 Squat Cleans (135/95 lbs)
20 Double Unders
6 Squat Cleans (165/110 lbs)
10 Double Unders
4 Squat Cleans (185/125 lbs)
Cap 20 Minutes
Score = Total Time
