3/28/22 - 4/1/22

Week of 3/28/22 - 4/1/22


Monday - 3/28/22
Push Press

  • 5 x 3

    • Same Weight

For Time:

  • 100 KB Swings (24/16 kg)

  • EMOM 3 Burpees

    • Rx1 = 16/12 kg

    • Rx3 = 32/24 kg


Tuesday - 3/29/22
20 Minute AMRAP:

  • 6 Power Cleans (135/95 lbs)

  • 9 Toes to Bar

  • 12 Wall Ball (20/14 lbs)

    • Score = Total Rounds + Reps

    • Rx1= 115/75 lbs

    • Rx3= 155/105 lbs


Wednesday - 3/30/22
7 Minute AMRAP x 3
3 Minute Rest:

  • 12 Overhead Squats (95/65 lbs)

  • 16 Sit-ups

  • 32 Double Unders

    • Start each AMRAP from the beginning

    • Score = Total Rounds + Reps (3 Scores)

    • Rx1 = 75/55 lbs

    • Rx3 = 115/75 lbs


Thursday - 3/31/22
5 Rounds - For Time:

  • 10 Box Jumps (24/20”)

  • 15 Cal Row

  • 20 DB Snatch (50/35 lbs)

  • 30 Lunges

    • Rx1 = 40/25 lbs

    • Rx3 = 30/24”


Friday - 4/1/22
Every 1:30 x 8:

  • 2 Hang Squat Cleans

  • 4 Front Squats

    • Increase weight/work up to a max

3 Rounds - 1 Minute at Each Station
For Max Reps:

  • Pull-ups

  • Push-ups

  • Air Squats

  • Rest


Happy Birthday Bill!

Happy Birthday Brendan!

Happy Birthday Donnie!