Week of 10/10/22 - 10/14/22
Monday - 10/10/22
Back Squat
5 x 3 | Same Weight
Score = Weight Used
3 Rounds - 1 Minute Stations for Max Reps:
Dumbbell Squat (50/35 lbs) (2DB’s)
Push-up
Row (Cals)
Rest
Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 10/11/22
5 Rounds - For Time:
200m Run
10 Hang Power Snatch (75/55 lbs)
10 Chest to Bar Pull-up
30 Double Unders
Score = Total Time
Rx1= 15 Double Unders
Rx3= 95/65 lbs
Wednesday - 10/12/122
Time Trials
3 x 2000m Bike
Score = Total Time (3 Scores)
10-Minute AMRAP:
12 Goblet Reverse Lunge (24/16 kg)
8 Burpees
12 Kettlebell Swings (24/16 kg) (Eye Level)
Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg
Thursday - 10/13/22
EMOM - 20 Min
3 Clean & Jerk (touch and go)
Jerks = Push Jerk
Score = Weight Used
Friday - 10/14/22
15-Minute AMRAP:
10 Box jumps (30/24 in)
20 Sit-ups
10/7 Ring Dips
Score = Total Rounds + Reps
Dumbbell Bench Press
4 Sets of Max Reps
Athlete's choice of weight
Score = Reps (4 Scores)
