Monday 04/28/25
Kim’s AOTM
CrossFit:
1 Cluster* + 2-3 Thrusters
rest 2 minutes x 4 sets
+
AMRAP 12 minutes of:
10 Burpees
10 DB Snatches 50/35
10 OHS 75/55
Function:
5 DB Squat Clean Thrusters
rest 2 minutes x 4 sets
+
AMRAP 12 minutes of:
10 Burpees
10 DB Snatches 50/35
10 Front Squats 75/55
Tuesday 04/29/25
CrossFit & Function:
Five sets:
Bench Press x 2-3 reps
Rest :30 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest :90
+
EMOM 12
Even: 3 Wall walks
Odd: 8-10 Strict Press (95/65)
Wednesday 04/30/25
CrossFit & Function:
Hanging L-Tuck or L-sit x :20-30
rest 2 minutes x 4 sets
+
4 Rounds for time:
Follow the leader style
20/15 Cal Row
100ft reverse sled drag
100m KB Farmer’s Carry
rest 2 minutes between rounds
Thursday 05/01/25
CrossFit & Function:
Turkish Get-up x 3 reps per side
rest 2 minutes x 4 sets
+
For time:
12 Minutes Ladder
2,2,4,4,6,6,8,8 etc…
Burpees
DB Thrusters 35/20
Friday 05/02/25
CrossFit:
Hang Power Snatch x 5-6 reps (focus on cycling)
rest 2:00 x 4 sets
+
EMOM 20:
Min 1: 20 Russian KB Swings (70/53)
Min 2: 8-10 HSPU
Min 3: 14/12 Cal Bike Erg
Min 4: Rest
Function:
Snatch Grip Deadlift x 5-6 Reps,
Rest 2:00 sec x 4 sets
+
EMOM 20:
Min 1: 20 Russian KB Swings (70/53)
Min 2: 8-10 HSPU
Min 3: 14/12 Cal Bike Erg
Min 4: Rest
Saturday 05/03/25
CrossFit & Function:
Murph Prep Week 3/6
For Time:
1 mile Run
+
3 rounds:
20 Pull-Ups
40 Push-Ups
60 Squats
+
800m Run
*If planning on doing Murph w/ a vest- use the vest on
the runs today. Take off for the middle portion*
Sunday 05/04/25
CrossFit & Function:
With A Partner:
Buy in: 1,000m/750m Row
+
5 Rounds:
20 Box Jumps
20 Toes to Bar
30 DB Snatches (50/35)
+
Cash Out: 1,000m/750m Row
*reps/row split however