Week of 4/21/25 - 4/25/25
Monday - 4/21/25
EMOM - 25 Minutes Alternating Stations:
12/10 Cals C2 Bike
8 Slam Ball
8 Toes to Bar
8 Weighted Barbell Step-ups (20/16”)(75/55 lbs)
50 Single Unders
Score = Completed
Rx1 = 5 Toes to Bar
Rx3 = 12 T2B
Tuesday - 4/22/25
20 Mins Gymnastic Skill Work:
(HSPU, T2B, Pull-ups, MU’s, BMU’s: Practice kicking up to wall, handstand holds, handstand negatives, weighted pull ups, kipping drills, MU turnover drills, banded BMU’s)
15 Minute AMRAP:
10 Back Squats (135/95) (Off Rack)
10 Burpees to Plate
Score = Total Rounds + Reps
Rx1= 115/75
Rx3= 155/105
Wednesday - 4/23/25
Rear Neck Split Jerk
2-2-2-2-2 | Increasing
Score = Weight
10 Rounds For Time:
7 Double Dumbbell Deadlift (50/35 lbs)
5 Double Dumbbell Hang Power Clean (50/35 lbs)
3 Double Dumbbell Shoulder to Overhead (50/35 lbs)
Score = Total Time
Rx1= 40/25
Rx3= 60/40
Thursday - 4/24/25
Task Tabata - Alternate Station Every Round - 20" Work, 10" Rest Each Station:
Eye Level Kettlebell Swings (32/24 kg)
Push-ups
Wall-Ball (20/14 lbs)
Alternating Single Leg V-ups
Continue in this pattern until 300 total reps are completed
Score = Total Time
Friday - 4/25/25
4 Rounds For Time:
10 Dumbbell Snatch (60/40 lbs)
250m Row
500m Bike
Rest 4 mins
For time:
2,000 Meter Bike
1,000 Meter Row
40 Dumbbell Snatch (60/40 lbs)
Scores = Total Time
Rx1= 45/30
Rx3=70/50
