Week of 3/7/22 - 3/11/22
Monday - 3/7/22
Back Squat
5 x 3
Same Weight
2 Rounds - For Time:
15 Wall-Ball (20/14 lbs)
15/12 Cal Row
15 Burpee 15/12 Cal Row
Score = Total Time
Tuesday - 3/8/22
24 Min AMRAP:
12 Box Jump Overs (24/20 In)
12 Pull-ups
12 Sit-ups
12 Push-up
Score = Total Rounds + Reps
Wednesday - 3/9/22
Clean Complex
1 Power Clean
1 Squat Clean
1 Hang Power Clean
1 Hang Squat Clean
Establish a Max
Score = Weight Used
4 Minute AMRAP x 3:
1 Minute Rest
5 Power Cleans (155/105 lbs)
10 Air Squats
20 Double Unders
Score = Total Rounds + Reps (1 Score, pick-up where you left off)
Rx1= 135/95 lbs
Rx3= 185/125 lbs
Thursday - 3/10/22
5 Rounds - 1 Minute Stations - 30” Rest:
Toes to Bar
DB Hang Clean and Jerk (50/35 lbs)
Rev. DB Goblet Lunge (50/35 lbs)
Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Friday - 3/11/22
5 Rounds - Not For Time:
5 Strict Press (AHAP)
2 Rope Climb
12/9 Cal. Ski
15/12 Cal. Bike
Score = Weight Used
Rx1= 1 Rope Climb
Rx3= Legless Rope Climb
Happy Birthday Faith!
Happy Birthday Lexi!
