8/15/22 - 8/19/22

Week of 8/15/22 - 8/19/22


Monday - 8/15/22
25 Minute AMRAP:

  • 1000m Bike

  • 20 Kettlebell Snatch (24/16 kg)

  • 40 Double Unders

    • Score = Total Rounds + Reps

    • Rx1= 16/12 kg

    • Rx3= Unbroken Double Unders


Tuesday - 8/16/22
Hang Power Clean:

  • 5-5-3-3-1-1-1-1

Every 2:30 x 4:

  • 10 Hang Power Cleans (135/95 lbs)

  • Max Cal Row

    • Score = Max Cals (4 Scores

    • Rx1 = 115/75 lbs

    • Rx3 = 155/105


Wednesday - 8/17/22
Back Squat

  • 1-1-1-1-1-1-1

2 Rounds - Each For Time:

  • 20 Sit-ups

  • 15 Thrusters (95/65 lbs)

  • 10 Pull-ups

    • Round Starts every 4 Minutes

    • Score = Total Time (2 Scores)

    • Rx1= 75/55 lbs

    • Rx3= 115/75 lbs


Thursday - 8/18/22
Time Trial:

  • 1 Mile Run

    • Score = Total Time

3 Rounds - For Time:

  • 20 Double DB Reverse Suitcase Lunge (50/35 lbs)

  • 20 Burpees

    • Score = Total Time

    • Rx1= 40/25 lbs

    • Rx3= 60/40 lbs


Friday - 8/19/22
Strict Press

  • 10 x 3 | Same Weight

    • 1 Minute Rest between Sets

“Tabata” 16 Rounds 20” Work + 10” Alternating between Movements

  • Wall-Ball (20/14 lbs)

  • Handstand hold (Every 5” = 1 Rep)

    • Score = Total Reps


Happy Birthday Caitlin!