Week of 4/8/24 - 4/12/24

Week of 4/8/24 - 4/12/24


Monday - 4/8/24
Back Squat:

  • 2-2-2-2-2 | Increasing

4 Rounds - 1 Minute Stations for Max Reps:

  • Air Squats    

  • Push-ups    

  • Rest

    • Score = Total Reps

    • Rx+ = Weight Vest


Tuesday - 4/9/24
5 Rounds - For Time:

  • 400m Run  

  • 10 Pull-ups  

  • 120’ Farmer’s Carry (24/16 kg)  

    • Score = Total Time

    • Rx+ = Weight Vest


Wednesday - 4/10/24
Split Press:

  • 3-3-3-3-3

4 Minute AMRAP:

  • 10 Wall Ball    

  • 20 Double Unders

2 Minute Rest

For Time - AMRAP Score:

  • 10 Wall Ball    

  • 20 Double Unders


Thursday - 4/11/24
20 Minute AMRAP:

  • 20 Sit-ups  

  • 20 Box Jump Overs (24/20”)  

  • 20 Dumbbell Snatch (50/35 lbs)

    • Score = Total Rounds + Reps  

    • Rx1 = 40/25 lbs  

    • Rx3 = 60/40 lbs


Friday - 4/12/24
6 Rounds - For a Good Time:

  • 5 Bench Press | Increasing    

  • 12/9 Calorie Erg*    

  • 60’ Sled Push + Pull (225/155 lbs)

    • *2 Rounds Row, 2 Rounds Ski, 2 Rounds BikeErg, split however possible