2024-04-29

Monday
Back Squat 3×3
Front Squat 3×1
*cycle heavier than last week

Hammer Curl 2×10
Chin Up 2×3-6

—

Every 3min x 4 Rounds

Run 200m
10 Wall Balls (20/14lbs.)
8 Deadlift (light – no heavier than 135 for men)
6 Burpee over Bar

Rest 2min

Every 3min x 3 Rounds

Run 200m
10 Wall Balls (20/14lbs.)
8 Deadlift (light – no heavier than 135 for men)
6 Burpee over Bar

Tuesday
Bench 3×3
ME Push Ups
*cycle heavier than last week

Single Arm Tricep Kick Back or pull-down 3×10

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AMRAP 15:00
30 sit up
20/16 Calorie Row
10 Power Snatch 75/55

Wednesday
Strict Press 3×3
Push Press 3×3
*cycle heavier than last week

DB Row 2×10
Strict Pull Up 2×3-6

—

4 Rounds for Time
50 DU
9 Squat Clean
(rest 1:1 between rounds)

Thursday
C+J Work to heavy, 3×1 at heavy

Acc 2 min L Hang

—

15min Time Cap

20-18-16-14-12-10-8-6-4-2

Cals (ski/bike/row)

Push Press

T2B/V-Up

Friday
Deadlift 3×6
3×3 heavy DB step up

40 Slam Ball

—

3min AMRAP

Run 200m + ME Cindy

Rest 1min

6min AMRAP

Run 400m + ME Cindy

Rest 2min

10min AMRAP

Run 800m + ME Cindy

**For each new AMRAP start the rounds of cindy wherever you previously ended. Score is total rounds of cindy