Week of 8/22/22 - 8/26/22
Monday - 8/22/22
6 Minute AMRAP x 3
3 Minutes Rest
40 Double Unders
20 Wall Ball (20/14 lbs)
10 Alt. Single Arm Devil’s Press (50/35 lbs)
Score = Total Rounds + Reps (3 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Tuesday - 8/23/22
Deadlift:
10 x 2
8 x 2
6 x 2
Score = weight used (3 Scores)
3 Rounds - 1 Minute Stations for Max Reps:
Double KB Deadlift (24/16 kg)
Bike (Cal)
Alt. Reverse Lunges
30” Rest between Stations
Score = Total Reps
Rx1= 16/12 kg
Rx3= 32/24 kg
Wednesday - 8/24/22
5 Rounds - For Time:
400m Run
10 Pull-ups
10 Box Jump Overs (24/20”)
Score = Total Time
Rx1= 5 Pull-ups
Rx3= 20/14 lbs Med-Ball Pull-ups
Thursday - 8/24/22
Back Squats:
3 x 4
3 x 2
Score = Weight Used (2 Scores)
27-21-15-9: For Time
Row (Cals)
Sit-ups
Friday - 8/25/22
Bench Press Clusters:
4 Sets
3 x 3 with 30” Rest
Sets 1+2 = Weight 1
Sets 3+4 = Weight 2
12 Minute AMRAP:
200m Run
12 Kettbell Swings (24/16 kg)
12 Burpees Over KB
Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg
Happy Birthday Deb!
