Your Week of Workouts (032524)

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YOUR WEEK OF WORKOUTS

Monday 032524

WU: 

100 Jump Rope 

And then, 

8 - 12 - 16

Wall Balls 

4/3 Chin Ups 

Double Unders 

Strength: E3:30 x3

10 Back Squat 

100 Step Farmer’s Carry 

[EB10 - T3+7 - 7 - 5] 

The Fun: 15:00 AMRAP 

10 DB Curl & Press 

20 Double Unders 

10 Target Burpees 

Rest 1:00 

Tuesday 032624

WU: 3x

11/7 Cal Bike 

7 Kipping Swings 

14 Air Squats 

14 Lemon Squeezers 

Gate Run 

The Fun: 2 Rounds (24:00) 

:90 x2 p Station 

Station 1: 

15/10 Cal Bike 

Max Beautiful Deadlifts (155#/105#) 

— 1:00 — 

Station 2: 

10 Pull Ups 

Max Air Squats 

— 1:00 — 

Staiton 3: 

Gate Run 

Max OH Sit Ups (25#)

— 1:00 — 

Wednesday 032724

WU: 

15/10 Cal Row 

1x/2x

12 Step Overs 

18 Face Pulls 

15 Push Ups 

9 Hanging Knee Raises 

The Fun: 27:00 AMRAP 

21 - 15 - 9 

Calorie Row 

21 Push Press (75#/55#)

— 400m Run — 

21 - 15 - 9 

Simu DB Front Raises (15#/10#)

15 Box Jumps 

— Alleyway Walk — 

21 - 15 - 9 

Body Weight Tempo Dragon Flag Roll Up 

9 DB Flat Bench 

— Rest 2:00 — 

Thursday 032824

The Fun: 3 RFT 

Suitcase Carry to Gate (70#/53#)

Run to Apartment Driveway & Back to KB

Suitcase Carry Back Inside 

20 Toes to Bar 

Friday 032924

WU: 

Gate Run

And then, 3x 

9 Kb Sumo Deadlift High Pulls

6 Goblet Squats 

3x 3 Point Plank 

Mini-Band Land 

Strength: E3M 

2 Hang Power Cleans 

+ 1 Hang Squat Clean 

+ 12 Target to Target Squats 

The Fun: For Quality

20 - 16 - 12 - 8 - 20

Barbell Hip Thrusts 

Single Leg Step Ups p. Leg 

20 Sit Ups 

Saturday 033024

Classes meet at 8am & 9:30am w/ Ben 

The Fun: For Time 

800m - 600m - 400m - Alleyway - Gate 

Run

40 - 32 - 24 - 16 - 8

Oh Kb Swings (53#/35#)

Russian Twists 

8 Tall Box Jumps