Week of 4/1/24 - 4/5/24
Monday - 4/1/24
25 Minute AMRAP:
1000m Bike
25 Sit-ups
10 Double DB Step Overs (50/35 lbs) (20/16 in)
10 Bench Press (115/75 lbs)
Score = Total Rounds + Reps
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Tuesday - 4/2/24
Back Rack Reverse Lunge
6-6-6-6-6
Score = Weight
3 Rounds - 1 Minutes Max Reps:
Kettlebell Swings (eye level) (24/16 kg)
Shuttle Run (30FT = 1 Rep)
Pull-ups
Rest
Score = Total Reps
Rx1= 16/12kg
Rx3= 32/24 kg
Wednesday - 4/3/24
Squat Snatch
1-1-1-1-1-1-1
Score = Weight
3 Rounds - Each For Time:
35FT Run/Sprint
10 Wall-Ball (20/14 lbs)
20FT Run/Sprint
6 Dumbbell Squat Snatch (50/35 lbs)
Each Round has a 2 Minute Cap and 2 Minute Rest
Score = Total Time (3 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Thursday - 4/4/24
4 Minute AMRAP:
Ski (Cals)
Score = Total Reps
4 Minute AMRAP:
Barbell Curl (45/33 lbs)
Score = Total Reps
4 Minute AMRAP:
C2 Bike (Cals)
Score = Total Reps
4 Minute AMRAP:
Double Unders
Score = Total Reps
4 Minute Rest Between AMRAP’s
Score = Total Reps (4 scores)
Friday - 4/5/24
12 Minute AMRAP:
8 Handstand Push-ups
12 Cal Row
8 Toes to Bar
Rest 5 Minutes
12 Minutes to Establish
1 Rep Max Strict Press
Score = Total Rounds + Reps and Weight Moved
Rx1= HSPU to 1 abmat
Rx3= Strict HSPU
