4/11/22 - 4/15/22

Week of 4/11/22 - 4/15/22


Monday - 4/11/22
Back Squat

  • 5 x 4

    • Same Weight

For Time:
27-21-15-9

  • Wall Ball (20/14 lbs)

  • X2 Double Unders (56-42-30-18)

    • Score = Total Time

    • Rx$ = Unbroken Double Unders


Tuesday - 4/12/22
5 Rounds - For Time

  • 400m Run

  • 2 Rounds of Cindy

    • Score = Total Time

    • Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

    • Rx$ = 3 Rounds of Cindy


Wednesday - 4/13/22
8 Minute AMRAP:

  • 4 Deadlifts (135/95 lbs)

  • 4 Hang Power Cleans (135/95 lbs)

  • 12 Sit-ups

  • 12 Box Jump Overs (24/20”)

    • Rest 4 Minutes

For Time:

  • Complete however Many Rounds + Reps from AMRAP for Time

    • Rx1 = 115/75 lbs

    • Rx3 = 155/105 lbs

    • Rx$ = 185/125 lbs


Thursday - 4/14/22
Time Trials
Choose One

  • 8 x 200m Run

  • 8 x 250m Row

    • 1 Minute Rest after each set

    • Score = Total Time (subtract rest, 7 minutes)

3 Rounds - 1 Minute Stations | 30” Rest

  • Push Press (95/65)

  • Row (Cal)

    • Score = Total Reps

    • Rx1= 75/55 lbs

    • Rx3= 115/75 lbs


Friday 4/15/22
Front Rack Barbell Lunge

  • 6-6-6-6-6

    • 6 = 3 Per Leg (alt.)

3 Rounds - For Time:

  • 180’ KB Farmers Carry (24/16 kg)

  • 15/12 Calorie Bike

  • 60’ Walking Lunge

    • Score = Total Time

    • Rx1= 16/12 kg

    • Rx3= 32/24 kg


Happy Birthday Erin!