Week of 4/17/23 - 4/21/23
Monday - 4/17/23
Deadlift
3-3-3-3-3
Same Weight
*3 Minute AMRAP x 3
No Rest
300m Row
Max Kettlebell Swings (24/16 kg)
Score = Total Reps of Kettlebell Swings
Rx1= 16/12 kg
Rx3= 32/24 kg
Tuesday - 4/18/23
Not for Time Tuesday
5 Rounds - Not For Time:
15/12 Cal Ski
10 Alt. Single Arm Devil’s Press (50/35 lbs)
15 Wall Ball (20/14 lbs)
Max Strict Pull-ups
Score = Total Reps of Pull-ups
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Wednesday - 4/19/23
10 Minute AMRAP x 2 | 3 Minutes Rest:
5 Front Squats (135/195)
10 Push-ups
15/12 Cal Bike
Score = Total Rounds + Reps (1 Score)
Rx1= 115/75 lbs
Rx3= 155/105 lbs
Thursday - 4/20/23
EMOM x 10:
3 Hang Power Cleans
Score = Weight (2 Scores)
Rounds 1-5 Weight
Rounds 6-10 Weight
4 Rounds - 1 Minute Stations for Max Reps:
Box Jump Overs (24/20”)
Hang Power Cleans (95/65 lbs)
Rest
Friday - 4/21/23
Pausing Bench Press:
3-3-3-3-3 | Increasing
3” Pause at Bottom
5 Rounds - For Time:
200m Run
8 Ring Dips
Score = Total Time
Rx1 = 6 Ring Dips
Rx3 = Vested
