This week in workouts: 1/31/22 - 2/4/22
Monday - 1/31/22
6 Rounds - For Time:
10 Burpees to Target
1 Rope Climb
10 Kettlebell Swings (24/16 kg)
1 Rope Climb
10 Goblet Squats (24/16 kg)
Score = Total Time
Rx1= 16/12 kg
Rx3= 32/24 kg
Tuesday - 2/1/22
Tempo Back Squats
3/3/1 - Tempo
4-4-4-4-4
Increasing Weight
Tempo = 3" Descent - 3" Pause - 1" Ascent
9 Minute AMRAP:
9 Thrusters (95/65 lbs)
27 Double Unders
Score = Total Rounds + Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Wednesday - 2/2/22
Max Reps - 2 Rounds
2 Min Work at Each Station - 1 Min Rest Between Stations:
Bike (Cals)
Toes to Bar
DB Step-ups (20/16") (50/35 lbs)
Sit-ups
Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 2/3/22
Not For Time - 6 Rounds:
5 Bench Press (AHAP)
9/7 Cal Ski
180’ KB Farmer’s Carry
Scores = Weight Used
Score 1 = Bench Press
Score 2 = Farmer Carry weight
Friday - 2/4/22
Barbell Complex
Establish a Max:
1 Power Clean
1 Hang Squat Clean
2 Jerks
Score = Weight Used
3 Minute AMRAP x 3:
21/15 Calorie Row
Max Power Cleans (135/95 lbs)
No Rest Between AMRAP's
Score = Total reps of Power Cleans (3 Scores)
Rx1= 115/75 lbs
Rx3= 155/105
Happy Birthday Sarah!
Happy Birthday Nick B.!
Happy Birthday Nick A.!
