Week of 7/5/23 - 7/7/23

Week of 7/5/23 - 7/7/23


Wednesday - 7/5/23
Back Squat:

  • 1-1-1-1-1-1 | Increasing Weight

Tabata - Not Alternating
8 Rounds of 20” Work | 10” Rest at Each Station:

  • Air Squats    

  • 1 Minute Rest    

  • V-Ups

    • Score = Lowest Maintained Rep at Each Station (2 Scores)


Thursday - 7/6/23
21 Minute AMRAP:

  • 21/15 Cal Row  

  • 12 Hang Power Snatch (75/55 lbs)  

  • 9 Ring Dips

    • Score = Total Rounds + Reps  

    • Rx1= 6 Ring Dips  

    • Rx3= 95/65 lbs


Friday - 7/7/23
Front Rack Reverse Lunge:

  • 6-6-6-6-6 | Increasing    

    • 6 = 3 Each Leg

5 Rounds - For Time:

  • 250m Bike    

  • 100m Run  

  • 40 Double Unders

    • Score = Total TimeScore = Total Time