Your Week of Workouts (042224)

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YOUR WEEK OF WORKOUTS

Monday

WU:  4x 

Gate Run

1 Wall Climb

Bear Crawl Across

5 Push Ups w/ 2 Shoulder Taps

Strength: Shoulder Burn

Strict Press + Push Press

10+10/7+7/5+5

Then, Working Sets

5+5

5+5

3+5

3+5

2+5

2+5

The Fun: 5 RFT

6 Burpee Box Jumps (24”/20”)

18 Sit Ups

24 Double Unders (60 Singles) 

Tuesday

The Warm Up: 

Alleyway Run

And Then,  

12 Light OH Kb Swings

9 Goblet Squats

Shuddle Run

6 Kipping Swings

3/2 Strict Pull Ups 

The Fun: Swing Sprint Redux

Every 2:00 for 12:00

Eye Lvl Kb Swing (70#/53#)

3 Pt. Sprint 

-Reps decrease from 20 to 10 going down by 2 each round

-The Sprint is a 2 point shuttle with a 3rd sprint through leg 

-Walk/Jog back to the line as the second group works 

The Conditioning: 8:00 AMRAP

2-4-6-8-…-12-14-etc. Pull Ups

16 Air Squats 

Wednesday

WU:

Alleyway Run

And Then, 

3x 

  12 Wall Balls

  6 V-Ups

And Then, 

Gate Run

And Then, 

3x

  12 Wall Balls

  6 V-Ups 

The Fun: E3M x6 

3 Hang Snatch (or Hang Power + Overhead Squat) (115#/75#)

2/1 Muscle Up

And then, at 18:00 

6:00 AMRAP 

   100 EB Overhead Squats* 

   EMOM: 3x 3 Point Planks 

Thursday

The Fun: 25:00 Steady Eddie 

10 DBL DB Hang Muscle Clean & Push Press (50#/35#)

OH Carry Down

10 Incline DB Bench Press 

Farmers Carry Back 

20 Kb SDHP 

Gate Walk 

Friday

WU: 3x

Gate Run

4/3 Strict Pull Ups 

12 Plate Ground to Overhead 

10 Overhead Plate Lunges 

The Fun: For Time

400m Run

15 Power Cleans (135#/85#)

Alleyway Run

10 Power Cleans 

Gate Run

5 Power Cleans  

3:00 after completing

“Tri Mini”

500m/350m Row

30/20 Cal Bike

400m Run

Saturday 

Classes meet at 8am & 9:30am w/ Ben 

The Fun: For Time 

50/40 - 40/32 - 30/24 - 20/16 - 10/8

Cal Row 

EB Push Press 

Russian Twists 

Jumping Lunges 

Alleyway MB Run