Week of 9/11/23 - 9/15/23
Monday - 9/11/23
For Time:
2001m Row
9 Minute AMRAP:
9 Thrusters (95/65 lbs)
11 Burpee Over Bar
Score = Total Rounds + Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Tuesday - 9/12/23
10 Rounds - For Time:
200m Run
10 DB Hang Power Snatch (50/35 lbs)
30’ Walking Lunge
Score = Total Time
Rx1 = 40/25 lbs
Rx3 = 70/50
Wednesday - 9/13/23
Barbell Complex |
5 Sets - Increasing Weight:
1 Power Clean
1 Hang Squat Clean
1 Power Clean
1 Hang Squat Clean
3 Minute AMRAP x 3:
50 Double Unders
Max Power Cleans (155/105 lbs)
Score = Total Reps of Power Cleans (3 Score)
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Thursday - 9/14/23
EMOM x 21 | Alt. Stations with 20” Rest
(7 Rounds of Each Movement)
1 - Pull-ups
2 - Sit-ups
3 - Bike (Cal)
Score = Total Reps
Friday - 9/15/23
Not For Time - 6 Rounds:
5 Bench Press | Increasing
10/7 Cal Ski
120’ KB Farmer’s Carry (24/16 kg)
Score = Weight Used
Rx1 = 16/12 kg
Rx3 = 32/24 kg
