Week of 4/1/24 - 4/5/24

Week of 4/1/24 - 4/5/24


Monday - 4/1/24
25 Minute AMRAP:

  • 1000m Bike    

  • 25 Sit-ups    

  • 10 Double DB Step Overs (50/35 lbs) (20/16 in)    

  • 10 Bench Press (115/75 lbs)

    • Score = Total Rounds + Reps

    • Rx1= 95/65 lbs

    • Rx3= 135/95 lbs


Tuesday - 4/2/24
Back Rack Reverse Lunge

  •  6-6-6-6-6

    • Score = Weight

3 Rounds - 1 Minutes Max Reps:

  • Kettlebell Swings (eye level) (24/16 kg)    

  • Shuttle Run (30FT = 1 Rep)    

  • Pull-ups    

  • Rest

    • Score = Total Reps

    • Rx1= 16/12kg

    • Rx3= 32/24 kg


Wednesday - 4/3/24
Squat Snatch

  • 1-1-1-1-1-1-1

    • Score = Weight

3 Rounds - Each For Time:

  • 35FT Run/Sprint    

  • 10 Wall-Ball (20/14 lbs)    

  • 20FT Run/Sprint    

  • 6 Dumbbell Squat Snatch (50/35 lbs)

    • Each Round has a 2 Minute Cap and 2 Minute Rest

    • Score = Total Time (3 Scores)

    • Rx1 = 40/25 lbs

    • Rx3 = 60/40 lbs


Thursday - 4/4/24
4 Minute AMRAP:
   

  • Ski (Cals)

    • Score = Total Reps

4 Minute AMRAP:    

  • Barbell Curl (45/33 lbs)

    • Score = Total Reps

4 Minute AMRAP:    

  • C2 Bike (Cals)

    • Score = Total Reps

4 Minute AMRAP:    

  • Double Unders

    • Score = Total Reps

    • 4 Minute Rest Between AMRAP’s

    • Score = Total Reps (4 scores)


Friday - 4/5/24
12 Minute AMRAP:

  • 8 Handstand Push-ups    

  • 12 Cal Row    

  • 8 Toes to Bar    

    • Rest 5 Minutes 

12 Minutes to Establish

  • 1 Rep Max Strict Press

    • Score = Total Rounds + Reps and Weight Moved

    • Rx1= HSPU to 1 abmat

    • Rx3= Strict HSPU