The Week of: 08-APR-24
Monday: 08-APR-24
CONDITIONING:
2 RFTR:
AMRAP 4
400m Run
30 DB Hang Snatch (50/35#)
ME Burpees Over DB
-rest 2 min-
AMRAP 4
400m Run
25 Burpees Over DB
ME DB Hang Snatch (50/35#)
-rest 2 min-
*score is total reps completed
CORE:
4 RFQ:
15 Side Bends (ea. side)
20 Partner MB Lateral Tosses (10 ea. side)
Tuesday: 09-APR-24
CONDITIONING:
For time:
6-5-4-3-2
Squat Cleans (205/145#)
15 TTB
45 Double Unders
Cap = 15 minutes
STRENGTH:
E2MOM x4
2 Pause Back Squats (3” pause) @ AHAP
Wednesday: 10-APR-24
CONDITIONING:
E90s x 4 Rounds
1 – 18/15 Cal Row
2 – 10 Bench Press (AHAP)
3 – 18/15 Cal Bike
4 – 10 Strict Pull-ups
5 – 18/15 Cal Ski
6 – 1:00 SB Bear Hug Hold
Thursday: 11-APR-24
AEROBIC CAPACITY:
E5MOM x3
600m Run
CONDITIONING:
For time:
18-12-6
STOH (135/95#)
Front Squats (135/95#)
Cap = 6 minutes
Friday: 12-APR-24
OLYMPIC WEIGHTLIFTING:
E90s x5
3-3-2-2-2
Power Snatch (ascending each round)
CONDITIONING:
AMRAP 13
12 Cal Machine
6 Deadlifts (255/175#)
3 RMUs
*score is total reps completed
Saturday: 13-APR-24
CONDITIONING:
For time:
4 Rounds:
20 BJO (24/20”)
4 Wall Walks
-rest 2 min-
4 Rounds:
20 WBS (20/14#)
2 Rope Climbs
CORE:
4 RFQ:
12 Plank Drags
16 SL V-ups