APR 17-23, 2023

MONDAY, APRIL 17

6 SETS | 2:00 ON / 2:00 OFF

15/12 CAL BIKE

MAX REPS OF THE FOLLOWING:

ODD SETS: TOES TO BAR

EVEN SETS: WALL WALKS

 

TUESDAY, APRIL 18

5 SETS EVERY 2:00

1 POWER CLEAN

1 HANG POWER CLEAN

1 FRONT SQUAT

AMRAP 12

10 FRONT SQUATS 155/105

10 BOX JUMPS 30/24″

20/14 CAL ROW

 

WEDNESDAY, APRIL 19

MURPH PREP

AMRAP 10

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

-REST 5:00-

AMRAP 10 (W/ A PARTNER YOU GO, I GO)

100M RUN

 

THURSDAY, APRIL 20

9 ROUNDS (WATERFALL TEAMS OF 4)

18/12 CAL SKI

9-6-3 DEADLIFTS

EVERY 3RD SET WEIGHT INC. REPS DEC. *

225/275/315 | 155/205/255

 

FRIDAY, APRIL 21

5 SETS EVERY 2:00

3 JERKS (SPLIT OR JERK)

:02 PAUSE IN RECEIVING AND LOCKOUT

AMRAP 7

14 ALT DB SNATCHES

7 LATERAL BURPEES OVER DB

21 CROSSOVERS

 

SATURDAY, APRIL 22

AMRAP 25

20 PUSH UPS

50M SUITCASE CARRY L+R

20 CALORIES

20 WALL BALLS

50M BURPEE BROAD JUMPS

40 SIT UPS

 

SUNDAY, APRIL 23

EMOM 15

1: 15 KBS 2/1.5P

2: 10 DIPS

3: 5 MUSCLE UPS

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