Week of 4/28/25 - 5/2/25
Monday - 4/28/25
12 Minutes To Establish:
Max Hang Power Clean
(Start With an Empty Barbell)
Score = Weight
For time:
200 Air Squats
*Every minute starting at 1:00 do 1 Clean and Jerk, at 2:00 do 2 C+J, at 3:00 do 3 C+J, etc..
Score = Total Time
Rx1= 95/65
Rx2= 115/75
Rx3= 135/95
Tuesday - 4/29/25
Every 4:00 Minutes x 6 Rounds:
24 Kettlebell Swings (24/16 kg) (Eye Level)
16 Kettlebell Lunges (24/16 kg)
12 Kettlebell Snatch (24/16 kg) (6 each arm)
Score= Total Time (6 Scores)
Rx1= 16/12kg
Rx3= 28/20kg
Wednesday - 4/30/25
“Tabata” - 8 Rounds 20” Work/10” Rest Each Station:
C2 Bike (cals)
Ski (cals)
Row (cals)
2 Minute Rest after each Station
Score= Total Reps (3 Scores)
Cash out
Time Trial:
100 Sit-ups
Score = Total Time
Thursday 5/1/25
12 mins to Establish:
Max Squat Snatch (Start With Empty Barbell)
Score = Weight
18 Minute AMRAP:
2 Pull-ups
2 Shuttle Runs (20’ = 1 Rep)
4 Pull-ups
4 Shuttle Runs
6 Pull-ups
6 Shuttle Runs
8/8….
Score = Total Reps
Friday - 5/2/25
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:
Deadlifts (185/125 lbs)
Box Step Overs (24/20)
Score = Total Time
Rx1= 155/105
Rx3= 225/155
