Week of 4/7/25 - 4/11/25
Monday - 4/7/25
Bench Press:
5 x 5 | Same Weight
5 Rounds - For Time:
200m Row
10 Toes to Bar
Score = Total Time
Tuesday - 4/8/25
7 Minute AMRAP x 3:
Buy-in: 75 Double Unders
10 Box Jump Overs (24/20”)
15 Wall Ball (20/14 lbs)
20 Eye Level Kettlebell Swings (24/16 kg)
Score = Total Rounds + Reps (3 Scores)
Rx1 = Step-ups
Rx3 = 32/24 kg
Wednesday - 4/9/25
Back Squat:
3-3-3-3-3 | Increasing
4 Minute AMRAP x 2 | 2 Minutes Rest:
10 Single Arm DB Squats (50/35 lbs) (5 per arm)
10 Push-ups
10 Alt. Single Leg V-Ups
Score = Total Rounds + Reps (2 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Thursday - 4/10/25
EMOM x 8:
(every 90”)
3 Hang Power Snatch | Increasing
Score = Weight
3 Rounds - 1 Minute Stations for Max Reps:
Hang Power Snatch (75/55 lbs)
Bike (Calories)
Rest
Score = Total Reps
Rx+ = 95/65 lbs
Friday - 4/11/25
Time Trials:
1,000m Ski
2,000m C2 Bike
Score = Time (2 scores)
Rest as needed between trials, complete in any order
3 Rounds - Not for Time:
120’ Sled Push + Pull (225/155 lbs) (30’ x 4)
100m Farmer’s Carry (24/16 kg) (30’ x 11)
10 D-Ball over Shoulder
Score = Completion
