Week of 4/8 Through 4/14



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PROGRAMMING

Monday 4/8

AMRAP in 15 minutes: 50 double unders 50 double kettlebell deadlifts, 2×32/24kg 50 goblet squats, 32/24kg 50 calorie row 50 handstand push-ups

Tuesday 4/9

150 medicine ball clean wall ball shots (20/14lbs) for time

Wednesday 4/10

7 rounds for time: 15 deadlifts, 52/38kg 12 hang power cleans, 52/38kg 9 push press, 52/38kg

Every minute on the minute do 5 burpees

Thursday 4/11

3 rounds for time:75 air squats25 toes-to-bar15 floor press, 70/45kg

Friday 4/12

Performance5-7-9-11-13 reps for time:muscle-upsnatch, 61/43kg

Fitness5-7-9-11-13 reps for time:pullupsdipssnatch, 43/29kg

9:00 time cap

Saturday 4/13

in teams of two (one working at a time), for time: 50 calories each 50 pullups 40 calories each 40 chest-to-bar pullups 30 calories each 30 muscle-ups

Sunday 4/14

CrossFit Total 2establish a 1RM – clean – bench press – overhead squat

ARTICLES

+ ‘Swat the Kaiser’ and Stork Stands: The History of Army Physical Fitness – NY Times+ HYROX – Hyrox, presented by Puma+ Confidence is Made of Integrity, Decisiveness, and Passion – Gameplan A

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