Week of 5/13/24 - 5/17/24

Week of 5/13/24 - 5/17/24


Monday - 5/13/24
Split Jerk

  • 3-3-3-3-3 | Increasing

    • Score = Weight

12 Minute AMRAP:

  • 8 Box Jumps (30/24 in)    

  • 10 Handstand Push-ups    

  • 12 Kettlebell Swings  (32/24 kg) (eye level)

    • Score = Total Rounds + Reps

    • Rx1= 30” Handstand Holds

    • Rx3= Strict HSPU


Tuesday - 5/14/24
Dumbbell Deficit Reverse Lunge

  • 5 x 10 | Same Weight

For Time:

  • 1,000m Bike    

  • 40 Alt. Pistol Squats    

  • 30 Toes to Bar    

  • 20 Dumbbell Bench Press (40/25 lbs)    

  • 10 Bar Muscle-ups    

    • Score = Total Time


Wednesday - 5/15/24
EMOM - 24 Minutes Alternating Stations:

  • 12/9 Cal Row    

  • 20” L-Sit    

  • 10/7 Cal Ski    

  • 15 Push Press (75/55 lbs)

    • Score = Rounds completed (24 max score)


Thrusday - 5/16/24
10 Rounds - For Time:

  •  200m Run    

  • 5 Power Cleans (165/115 lbs)    

  • 5 Burpees

    • Score = Total Time  

    • Rx1= 135/95 lbs  

    • Rx3= 185/125 lbs


Friday - 5/17/24
Goblet Squat:

  • 6 x 10 | Same Weight

For Time:

  • 200 Double Unders    

  • 100 Sit-ups    

  • 50 Front Squats (45/33 lbs)

    • Score = Total Time