Week of 7/18/22 - 7/22/22
Monday - 7/18/22
Back Squat Clusters
4 Sets
3 x 3 | 30” Rest
Sets 1-2 = Weight 1
Sets 3-4 = Weight 2
10 Minute AMRAP:
50 Air Squats
15 Burpees
Rx$ = Weight Vest
Tuesday - 7/19/22
5 x 5:00 Minutes:
400m Run
15 Kettlebell Swings (24/16 kg)
Max Push-ups
Score = Total Push-ups
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Wednesday - 7/20/22
Every 1:30 x 8 Rounds:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Squat Clean
Increase / Adjust weight every 2 Rounds
Score = Weight Used (4 Scores)
Thursday - 7/21/22
Front Rack Lunge:
Max Weight - 20’ Distance
Tabata - Total Reps, Not Alternating
8 Rounds of 20” Work + 10” Rest at Each Station
Row (Calories)
Walking Lunges (Total Reps)
Sit-ups
1 Minute Rest between Movements
Score = Total Reps (3 Scores)
Friday - 7/22/22
5 Rounds - Not for Time:
5 Bench Press
10/7 Cal Ski
60’ Sled Drag (225/155 lbs)
60’ Sled Push (225/155 lbs)
10/7 Cal Bike
Score = Bench Press Weight
Happy Birthday Garrett!
Bill!
Syd circa 2017!
