The Week of: 22-APR-24
Monday: 22-APR-24
CONDITIONING:
For time:
400m Run
20-15-10-15-20
Pull-ups
Dbl DB Hang Snatch (35/25#)
Cap = 24 minutes
*Rx+ = Pull-ups | C2B Pull-ups | BMU
CORE:
Accumulate:
2 minute plank – Right
2 minute plank – Left
2 minute plank – Front
Tuesday: 23-APR-24
OLYMPIC WEIGHTLIFTING:
Every 90s x5
1 Power Snatch + 1 OHS + 1 Squat Snatch @ 70-80%
CONDITIONING:
E3MOM x5
12/10 Calories
12 Box Jumps (24/20”)
6 Back Squats @ 65%
*score is Total Working Time
Wednesday: 24-APR-24
STRENGTH:
Alt Every 90s x4 (each)
6 Push Press
6 Deadlifts
CONDITIONING:
For time:
125 Double Unders
25 HSPU
6 Rope Climbs
25 HSPU
125 Double Unders
Cap = 11 minutes
Thursday: 25-APR-24
CONDITIONING:
For time:
1k Row
20 Burpee TTB
800m Run
20 Burpee TTB
500m Row
15 Burpee TTB
400m Run
15 Burpee TTB
Cap = 25 minutes
SKILL:
HSW Practice (in time remaining)
Friday: 26-APR-24
CONDITIONING:
With a partner; complete:
AMRAP 14
20 C&J (135/95#)
20 C&J (185/125#)
20 C&J (225/155#)
ME C&J (245/165#)
*score is total C&J completed
CORE:
For time:
30-25-20
RKBS (70/53#)
60-50-40
AbMat Sit-ups
Cap = 10 minutes
Saturday: 27-APR-24
CONDITIONING:
For time:
60 Air Squats
200m Farmer Carry (50/35#)
45 WBS (20/14#)
200m Suitcase Carry
30 Thrusters (95/65#)
200m Waiter Carry
Cap = 15 minutes
ACCESSORY:
4 Rounds:
8 Split Squats (ea. side)
10 Hammer Curls (ea. side)