Week of 6/20/22 - 6/25/22
Monday - 6/20/22
Pausing Back Squat
3-3-3-3-3
3” Pause at Bottom
EMOM x 14
Odd - Max Wall Ball (20/14 lbs)
Even - Rest
Score = Total Reps of Wall Ball
Tuesday - 6/21/22
4 Rounds - For Time:
400m Run
8 Power Cleans (155/105 lbs)
16 Burpees over Bar
Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Wednesday - 6/22/22
10 Minute AMRAP x 2 (3 Minutes rest between AMRAPS)
Buy-in: 60/42 Cal Row
10 Pull-ups
15 Box Jump Overs (24/20”)
20 Single DB Hang Power Snatch (50/35 lbs)
Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Thursday - 6/23/22
For Time:
400m Farmer’s Carry
Score = Total Time
No Rx Weight Suggest = 24/16 kg
For Max Reps
4 Minutes AMRAP x 4
60 Double Unders
AMRAP 1) Max Push-ups
AMRAP 2) Max Air Squats
AMRAP 3) Max Hand Release Push-ups
AMRAP 4) Max Pistol Squats
Score = Total Reps (4 Scores)
Friday - 6/24/22
Sumo Deadlift
5 x 3
Same Weight
For Time:
21-18-15-12-9-6-3:
KB Sumo Deadlift High-Pull (24/16 kg)
Sit-ups
Score = Total Time
Rx1= 16/12 kg
Rx3= 32/24 kg
Happy Birthday Mikey!
Happy Birthday John!
