Week of 7/25/22 - 7/29/22
Monday - 7/25/22
7 Minute AMRAP x 3 | 4 Minutes Rest:
AMRAP 1: (80 Reps per Round)
20 Pull-ups
20 Box Jumps Overs (24/20”)
20 Sit-ups
20 Cal Row
AMRAP 2: (40 Reps per Round)
10 Pull-ups
10 Box Jump Overs (24/20”)
10 Sit-ups
10 Cal Row
AMRAP 3: (20 Reps per Round)
5 Pull-ups
5 Box Jump Overs (24/20”)
5 Sit-ups
5 Cal Row
Score = Total Reps (3 Scores)
Tuesday - 7/26/22
Front Squat:
5 x 3 | Same Weight
4 Rounds - 1 Minute Stations for Max Reps
30” Rest between Stations:
Hang Squat Clean (95/65 lbs)
Tapping Push-ups
Score = Total Reps
Taping Push-ups = 1 Push-up + Shoulder Tap Left & Right
Wednesday - 7/27/22
E3MOM x 8
200m Run
5 Power Snatch
Sets 1-4 = Weight 1
Sets 5-8 = Weight 2
Thursday - 7/28/22
Push Press:
3-3-3-3-3
10 Minute AMRAP:
42 Double Unders
21 Wall Ball (20/14 lbs)
7/5 Ring Dips
Score = Total Rounds + Reps
Friday - 7/29/22
Deadlift Clusters:
4 Sets
3 x 3 | 30” Rest
Sets 1-2 = Weight 1
Sets 3-4 = Weight 2
3 Rounds - For Time:
15/12 Cal Bike
20 DB Goblet Lunges (50/35 lbs)
20 DB Snatch (50/35 lbs)
Score = Total Time
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
