Week of April 23, 2023

Monday
12 min AMRAP
12 Calories Bike
12 V-Ups or GHD Situps
12 DB Thrusters

Rest as needed

12 min AMRAP
12 Calories Bike
12 Pushups
12 DB Deadlifts

Wednesday
EMOM for 12 minutes
Min 1: 8 Bent Over Row
Min 2: 8 Front Squats

Every 3 minutes for 6 sets
50 Double Unders
20 Ball Slams


Thursday
5 Rounds
:50s on, :10s off
Deadlifts
Burpees
Power Cleans
Kettlebell Swings
Rest

Abs with Coach

Friday
5 sets
5 Strict Press (increase from last week)
10 Russian Step Ups (5/leg) - these should be heavy, focus on using your top leg to pull your body up rather than pushing off your bottom foot

2 Rounds
50 Plate OH Lunges (total)
40 Alternating DB Snatches (total)
30 Situps
20 Box Jumps
10 Pullups


Week of April 16, 2023

Monday
4 Rounds in the Pit
10-14 reps of everything
Your choice of 4 movements

Every 3 minutes for 6 sets
11 Calories Bike
7 Thrusters


Wednesday
EMOM for 12 minutes
Min 1: 8 Barbell Bent over Rows
Min 2: 8 Back Squats


40-32-24-16-8
Calories Rowed
Rest 1 minute between each set


Thursday
For Time
50 Double Unders
40 Deadlifts
30 Box Jumps
20 Pullups
30 Box Jumps
40 Deadlifts
50 Double Unders

Post Workout: Abs with the coach

Friday
5 sets
5 Strict Press
10 Russian Step Ups (5/leg) - these should be heavy, focus on using your top leg to pull your body up rather than pushing off your bottom foot

3 Rounds
400m run (Take a left out of the parking lot, around cul de sac to Scenic, back across the street home)
32 DB Walking Lunges
16 V-ups or PVC Pipe Situp