Week of 5/3/24 - 5/7/24

Week of 5/3/24 - 5/7/24


Monday - 5/3/24
Back Squat:

  • 3-3-3-3-3 | Increasing

9 Minute AMRAP:

  • 10/7 Cal Bike  

  • 15 Sit-ups  

  • 20 Overhead Walking Lunges (45/25 lbs)

    • Score = Total Rounds + Reps


Tuesday - 5/4/24
2 Rounds - For Time:

  • 400m Run  

  • 40 Box Jump Overs (24/20”)  

  • 400m Run  

  • 40 DB Hang Clean & Jerk (50/35 lbs) (20 per arm)

    • Score = Total Time  

    • Rx1= 40/25 lbs  

    • Rx3= 60/40 lbs


Wednesday - 5/5/24
E3MOM x 8
2:30 Work | 30” Rest:

  • 15/12 Cal Row  

  • 30 Double Unders  

  • Max Burpee to Target (6”ish reach)

    • Score = Total Reps (burpees)


Thursday - 5/6/24
5 Rounds - 1 Minute Stations | 30” Rest:

  • Ski (Cal)  

  • Toes to Bar  

  • Wall Ball (20/14 lbs)

    • Score = Total Reps


Friday - 5/7/24
Bench Press:

  • 5-5-5-5-5| Increasing

4 Rounds - For Time:

  • 20 Push-ups  

  • 20 Kettlebell Swings (24/16 kg)

    • Score = Total Time  

    • Rx1 = 16/12 kg  

    • Rx3 = 32/24 kg