Your Week of Workouts (042924)

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YOUR WEEK OF WORKOUTS

Monday 042924

WU: 

Gate Run

And then, 

2/1 Strict Pull Ups 

3 - 6 - 9 - 12 - 9 - 6 - 3 

Strict Push Ups 

Lemon Squeeers 

Strength: E3M x3

2 Chin Up Negatives 

+ 10 Strict/Jumping Pull Ups 

The Fun: 5 RFT 

60 Hollow Flutter Kicks 

5 - 3 -1 Gorilla Rows per Arm (53#/35#)

2x Down & Back Farmers Carry 

Tuesday 043024

WU: 3x

120 Jump Rope 

10 Alternating DB Snatch

8 Tippy Toe Squat Drops 

6 Lateral Box Step Overs 

(SUB: Box Step Overs) 

The Strength: E2:30M x7

Hang Power Clean

+ Squat Clean

+ Front Squat 

The Fun: 12:00 AMRAP 

18 Alternating DB Snatch 

6 Burpee Box Jump Overs 

Wednesay 050124

WU: 2x

12 Cal Row 

12 Alternating Step Back Lunges 

8/6 Cal Bike 

8 Kipping Swings 

The Fun: 5 RFT 

21 Cal Row

15 Cal Bike 

9 Pull Ups 

Rest 

Thursday 050224

The Fun: E3:30M x7

2:00 Window 

7 Tap & Go Deadlifts (HAP Perfect & Unbroken)

14 Jumping Lunges 

Max Effort Handstand Push Ups 

Friday 050324

WU: 

150 Jump Rope

And then, 3x

  12 Hanging & Twisting Knee Raises (Alt e/ 3) 

  15 Air Squats 

  18 Double Unders or 2 Attempts 

The Fun: 24:00 AMRAP 

3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 27 - 30 

UB Wall Balls*

15 Sit Ups 

30 Double Unders 

Rest 1:00 

*If you break, finish the round and re-attempt in the next round. Only progress if you go Unbroken. 

Score is highest set of wall balls completed Unbroken

Saturday 050424

Classes meet at 8am & 9:30am with Ricardo 

The Fun: For Time 

BUY-IN: 20/14 Cal Bike (or :90 Max Effort) 

And then, 7 Rounds  

   7 Hang Power Clean + Push Press (95#/65#)

   5 Toes to Bar 

   3 Tall Box Jumps 

And then, 

CASH OUT: 20/14 Cal Bike (or same number achieved in BUY-IN)