Week of 4/22/24 - 4/26/24
Monday - 4/22/24
Bench Press:
8-8-8-8-8 | Increasing
5 Rounds - For Time:
200m Row
10 Pull-ups
Score = Total Time
Rx1 = 7 Pull-ups
Rx3 = Chest to Bar
$ = Weight Vest
Tuesday - 4/23/24
21 Minute AMRAP*
10 Box Jump Overs (24/20”)
15 Wall Ball (20/14 lbs)
20 Kettlebell Swings (24/16 kg)
*Start + E7MOM = 400m Run
Score = Rounds + Reps
Wednesday - 4/24/24
Front Squat:
5 x 2 | Same Weight
6 Minute AMRAP x 2 | 2 Minutes Rest:
5 Front Squats (135/195)
10 Push-ups
30 Double Unders
Score = Total Rounds + Reps (2 Scores)
Rx1= 115/75 lbs
Rx3= 155/105 lbs
Thursday - 4/25/24
EMOM x 10:
3 Hang Power Snatch | Increasing
3 Rounds - 1 Minute Stations for Max Reps:
Alt. Devil’s Press (50/35 lbs)
Bike (Calories)
Alt. Devil’s Press (50/35 lbs)
Bike (Calories)
Rest Score = Total Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Friday - 4/26/24
5 Rounds - Not for Time:
200m DB Farmer’s Carry | Athlete’s Choice
200m Ski
120’ Sled Push + Pull (225/155 lbs)
Score = Total Weight Farmer’s Carry (5 Scores)
