Week of 10/16/23 - 10/20/23
Monday - 10/16/23
20 Minute AMRAP:
10 Double Dumbbell Shoulder to Overhead (40/25 lbs)
10 Box Jump Overs (24/20”)
20 Sit-ups
Score = Total Time
Rx1= 30/20 lbs
Rx3= 50/35 lbs
Tuesday - 10/17/23
Deadlift
3-3-3-3-3 (Increase weight)
Score = Weight
3 Rounds - For Time:
1,000m Bike
15 Chest to Bar Pull-ups
Score = Total Time
Wednesday - 10/18/23
4 Minute AMRAP’s
Ski (Cals)
Sled Push/Push (185/125 lbs) (30FT = 1 Rep)
D Ball Bear Hug Carry (30FT = 1 Rep)
Bench Press (115/75 lbs
4 Minute Rest Between AMRAP’s
Score = Total Reps (4 scores)
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Thursday - 10/19/23
For Time
21-15-9-3:
Overhead Squat (95/65 lbs)
Ring Dips
Row 3/2 Rope Climbs after each Round
Score = Total Time
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Friday - 10/20/23
Deficit Dumbbell Reverse Lunge
5 x 10 (Same Weight) (1 Minute Rest)
Score = Weight
15 Minutes to Establish:
Run Max Distance
Score = Total Meters Rx+= Weight Vest
