Week of 4/29/24 - 5/3/24
Monday - 4/29/24
4 Rounds - 1 Minute Max Reps | 30” Rest:
Bike (Cals)
Dumbbell Step-up (20/16 in) (50/35 lbs)(1 DB)
Toes to Bar
Shuttle Run (20FT)
Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 4/30/24
Back Squat
5-5-5-5-5 (Increase)
Score = Weight
9 Minute AMRAP:
15 Cal Row
50 Double Unders
Score = Total Rounds + Reps
Wednesday - 5/1/24
Clean & Jerks (touch & go)
7 x 2 (Same Weight)
Score = Weight
2 Rounds - For Time:
200m Run
10 Clean & Jerk (115/75)
Score = Total Time
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Thursday - 5/2/24
For Time
21-15-9-3:
Burpees
Ski (Cals)
Pull-ups
Wall-Ball (20/14 lbs)
Score = Total Time
Friday - 5/3/24
20 Minute AMRAP:
150’ Walking Lunge
50 Kettlebell Swings (24/16 kg) (Eye level)
120’ Walking Lunge
40 Kettlebell Swings (24/16 kg)(Overhead)
90’ Walking Lunge
30 Kettlebell Snatches (24/16 kg)
Every 30’ = 1 Rep
Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg
