Week of 2/28/22 - 3/4/22
Monday - 2/28/22
Bench Press
3-3-3-3-3
Increase Weight
For Time:
21-15-9
Wall-Ball (20/14 lbs)
Toes to Bar
500m Row after the 21 & 15
Score = Total Time (15 Min Cap)
Tuesday - 3/1/22
For Time:
30 Power Snatch (75/55 lbs)
30 Burpee Box Jumps (24/20”)
20 Power Snatch (75/55 lbs)
20 Burpee Box Jumps (24/20”)
10 Power Snatch (75/55 lbs)
10 Burpee Box Jump (24/20”)
Score = Total Time
Rx1= 45/33 lbs
Rx3= 95/65 lbs
Wednesday - 3/2/22
Romanian Deadlifts
5 x 5 (Same Weight)
Score = Weight used
E4MOM x 4 Rounds: Each For Time
500m Bike
20 Sit-ups
10 Pull-ups
Score = Total Time (4 Scores)
Thursday - 3/3/22
Row Time Trial
1000m x 2 (4 Minute Rest)
Score = Total Time (2 Scores)
3 Rounds - For Time:
10 Front Rack Lunges (75/55 lbs)
30” L-Sit Hold
Score = Total Time
Rx1= 20” L-Sit
Rx3= 95/65 lbs
Friday - 3/4/22
4 Rounds - 1 Minute Max Rep:
Double Under
Ski (Cals)
Kettlebell Swings (24/16 kg)
Wall-Sit Hold (every 10” = 1 rep)
30” Rest after each movement
Score = Total Reps
Happy Birthday Malu!
Happy Birthday Carl!
Happy Birthday Kristie!
