4/25/22 - 4/29/22

WEEK OF 4/25/22 - 4/29/22


Monday - 4/25/22
Deadlift

  • 5 x 5

    • Same Weight

3 Minute AMRAP x 3:
No Rest

  • 300m Row

  • Max KB Swings (24/16 kg)

    • Score = Total Reps of Kettlebell Swings

    • Rx1= 16/12 kg

    • Rx3= 32/24 kg


Tuesday - 4/26/22
Skill Work

  • Double Unders

Time Trial (5 Minute Cap)

  • 100 Double Unders

    • Rx1 = 50

    • Rx3 = 150

For Time
10-20-30-40-50
1-2-3-4-5

  • Double Unders

  • Sit-ups

  • Rope Climbs

    • Rope Climbs are 1…5, DU & Sit-ups are 10…50


Wednesday - 4/27/22
20 Minute AMRAP:

  • 5 Front Squats (135/95)

  • 10 DB Step-Overs (40/25 lbs)(20/16”)

  • 15 Push-ups

    • Score = Total Rounds + Reps

    • Rx1= 115/75 lbs

    • Rx3= 155/105 lbs -or- 50/35 lb DB

    • Rx$ = 155/105 + 50/35 lb DB


Thursday - 4/28/22
5 Rounds - Not For Time (For Quality)
Completed in any order

  • 15/12 Cal Ski

  • 120’ Double KB Front Rack Carry*

    • * = 8 Double KB Rows every 60’

  • 10 Toes to Bar

  • 20 Russian Twists (20/14 lbs)


Friday - 4/29/22
Tempo Push Press

  • 3-3-3-3-3

    • 3” Controlled Descent

5 Rounds - For Time:

  • 200m Run

  • 10 Single Arm Devil’s Press (50/35 lbs)

    • Score = Total Time

    • Rx1= 40/25 lbs

    • Rx3= 40/60 lbs