Week of 5/3/24 - 5/7/24
Monday - 5/3/24
Back Squat:
3-3-3-3-3 | Increasing
9 Minute AMRAP:
10/7 Cal Bike
15 Sit-ups
20 Overhead Walking Lunges (45/25 lbs)
Score = Total Rounds + Reps
Tuesday - 5/4/24
2 Rounds - For Time:
400m Run
40 Box Jump Overs (24/20”)
400m Run
40 DB Hang Clean & Jerk (50/35 lbs) (20 per arm)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Wednesday - 5/5/24
E3MOM x 8
2:30 Work | 30” Rest:
15/12 Cal Row
30 Double Unders
Max Burpee to Target (6”ish reach)
Score = Total Reps (burpees)
Thursday - 5/6/24
5 Rounds - 1 Minute Stations | 30” Rest:
Ski (Cal)
Toes to Bar
Wall Ball (20/14 lbs)
Score = Total Reps
Friday - 5/7/24
Bench Press:
5-5-5-5-5| Increasing
4 Rounds - For Time:
20 Push-ups
20 Kettlebell Swings (24/16 kg)
Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg
