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)