Week of 1/2/23 - 1/6/23
Monday - 01/02/23
Clean & Jerk:
3-3-3-3 (touch & go)
Increasing weight
Score = Weight
“Grace”
For Time:
30 Clean & Jerks (135/95 lbs)
Score = Total Time
Tuesday - 01/03/23
20 MInute AMRAP:
5 Toes to Bar
10 Deficit Push-up (45/25 lbs)
10 Dumbbell Suitcase Lunge (50/35 lbs)
Score = Total Rounds + reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Wednesday - 01/04/23
5 Rounds - 1 Minute Max Reps:
Bike (cals)
30 FT Shuttle Run (30 FT = 1 rep)
Row (Cals)
30” Rest between stations
Score = Total Reps
Thursday - 01/05/23
Strict Weighted Pull-up
5x3 (Same Weight)
Score = Weight
3 Rounds - For Time:
15 Sumo Deadlift High-Pulls (75/55 lbs)
15 Chest-to-Bar Pull-ups
Score = Total Time
Rx1= Pull-ups
Rx3= 95/65 lbs
Friday - 01/06/23
Back Squat
5x5 (Same Weight)
2 Minute Rest
Score = Weight
10 Minute AMRAP:
10 Wall-Ball (20/14 lbs)(10/9 FT)
10 Burpee Box Jumps (24/20 in)
20 Sit-ups
Score = Total Rounds + reps
