Week of 8/12/24 - 8/16/24
Monday - 8/12/24
Hang Power Clean:
2-2-2-2-2 | Increasing
4 Rounds - For Time:
200m Run
10 Hang Power Cleans (135/95 lbs)
5 Ring Dips
Score = Total Time
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Tuesday - 8/13/24
5 Rounds - 1 Minute Stations | 30” Rest:
Lateral Burpee to Plate overt (45#)
Wall-Ball (20/14 lbs)
Toes to Bar
Ski (Cal)
Score = Total Reps
Wednesday - 8/14/24
Back Squat:
3 x 5 | Same Weight
3 x 3 | Same Weight
Score = Weight (2 Scores)
For Time:
500m Row
40 Crossovers or Double Unders
30 Double KB Deadlifts (24/16 kg)
20 Double KB Front Squats (24/16 kg)
10 Alt. Pistol Squats
Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Thursday - 8/15/24
Split Jerk:
1-1-1-1-1-1-1 | Increasing
For Time
10-9-8-7-6-5-4-3-2-1:
Shoulder to Overhead (115/75 lbs)
Box Jumps (24/20”)
Score = Total Time
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Friday - 8/16/24
E3MOM x 8:
2:30 Work | :30” Rest
500m Bike
15 Sit-ups
Max Eye Level Swings (24/16 kg)
Score = Total Reps of Swings
Rx1 = 16/12 kg
Rx3 = 32/24 kg
