Week of 6/13/22 - 6/17/22
Monday - 6/13/22
Deadlift:
3-3-3-3-3
Increasing Weight
For Time
21-15-12-9:
Dumbbell Deadlifts (50/35 lbs)
Toes to Bar
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 6/14/22
Low Plank Hold:
3 x 1 Minute Hold (1-minute rest)
Score = Time Held unbroken (3 Scores)
20 Minute AMRAP:
200m Run
10 Front Squats (95/65 lbs)
10/7 Ring Dips
Score = Total Rounds + Reps
Rx1= 7/5 Ring Dips
Rx3= 115/75 lbs
Wednesday - 6/15/22
5 Rounds - Not For Time (Quality):
30” Battle Rope
15/12 Cal Ski Erg
60' Sled Push (225/155 lbs)
20 Sledge Hammer Hits
Score = Total Time
Thursday - 6/16/22
Split Jerk:
5-5-3-3-1-1-1-1
Increasing Weight
Score = Weight
3 Rounds - Every 2:30
50 Double Unders
15 Strict Press (75/55 lbs)
Score = Total Time (3 scores)
Rx1 = 45/33
Rx3= 95/65 lbs
Friday - 6/17/22
Skill work:
Bar Muscle-up
18 Minute AMRAP:
3 C2B Pull-ups
6 Burpees
12 Med Ball Cleans (20/14 lbs)
Score = Total Rounds + Reps
Rx1 = Pull-ups
Rx3= Bar MU
