Week of 5/13/24 - 5/17/24
Monday - 5/13/24
Split Jerk
3-3-3-3-3 | Increasing
Score = Weight
12 Minute AMRAP:
8 Box Jumps (30/24 in)
10 Handstand Push-ups
12 Kettlebell Swings (32/24 kg) (eye level)
Score = Total Rounds + Reps
Rx1= 30” Handstand Holds
Rx3= Strict HSPU
Tuesday - 5/14/24
Dumbbell Deficit Reverse Lunge
5 x 10 | Same Weight
For Time:
1,000m Bike
40 Alt. Pistol Squats
30 Toes to Bar
20 Dumbbell Bench Press (40/25 lbs)
10 Bar Muscle-ups
Score = Total Time
Wednesday - 5/15/24
EMOM - 24 Minutes Alternating Stations:
12/9 Cal Row
20” L-Sit
10/7 Cal Ski
15 Push Press (75/55 lbs)
Score = Rounds completed (24 max score)
Thrusday - 5/16/24
10 Rounds - For Time:
200m Run
5 Power Cleans (165/115 lbs)
5 Burpees
Score = Total Time
Rx1= 135/95 lbs
Rx3= 185/125 lbs
Friday - 5/17/24
Goblet Squat:
6 x 10 | Same Weight
For Time:
200 Double Unders
100 Sit-ups
50 Front Squats (45/33 lbs)
Score = Total Time
