Week of 7/11/22 - 7/15/22
Monday - 7/11/22
Bench Press
2-2-2-2-2 | Increasing Weight
10 Minute AMRAP:
15 Kettlebell Swings (eye level) (24/16 kg)
12 Burpees
9 Med Ball Box Step-up Overs (20/14 lbs) (24/20 in)
Score = Total Round + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg
Tuesday - 7/12/22
Time Trials
Bike
1000m x 4 (Rest as needed)
For Time:
30 SDHP (75/55 lbs)
30” L-Sit 15 SDHP (75/55 lbs)
30” L-Sit
Score = Total Time
Rx1= 15” L-Sit
Rx3= 95/65 lbs
Wednesday - 7/13/22
5 Rounds - For Time:
200m Run
15 Overhead Lunges (75/55 lbs)
20 Sit-ups
10 Pull-ups
Score = Total Time
Rx1= 45/33 lbs
Rx3= 95/65 lbs
Thursday - 7/14/22
Front Squat
3-3-3-3-3 (Increase weight)
12 Minute AMRAP:
12 Wall-Ball (20/14 lbs)
120ft Farmer Carry
Farmer Carry 60ft = 1 rep
24kg/50 lbs for men
16kg/35 lbs for ladies
Score = Total Reps
Friday - 7/15/22
21-15-9: For Time
Shoulder to Overhead (135/95 lbs)
Box Jumps (24/20 in)
Hand Release Push-up
Score = Total Time
Rx1= 115/75 lbs
Rx3= 155/105
Happy Birthday Tommy!
Happy Birthday Rob!
