Week of 10/17/22 - 10/21/22
Monday - 10/17/22
Sumo Deadlift:
3-3-3-3-3
Score = Weight Used
9 Minute Ladder:
+3 Deadlift (155/105 lbs)
+3 Wall Ball (20/14 lbs)
Score = Total Reps
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Tuesday - 10/18/22
Front Squat Clusters
4 Sets
3 x 3 with 30” Rest
Sets 1 + 2 = Weight 1
Sets 3 + 4 = Weight 2
For Time:
1,000m Row
100m KB Lunge (24/16 kg)
Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Wednesday - 10/19/22
20-Minute AMRAP:
30 Box Jumps (24/20”)
30 Sit-ups
30 Double Unders
30 Alt. DB Snatch (50/35 lbs)
Score = Total Rounds + Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 10/20/22
4 Minute AMRAP x 5:
1,000m Bike
Max Reps….
1) Push-ups
2) Double DB Hang Power Cleans (50/35 lbs)
3) Toes to Bar
4) Double DB Hang Power Cleans (50/35 lbs)
5) Push-ups
1 Minute Rest between Rounds
Score = Total Reps Each Round (5 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Friday - 10/21/22
5 Rounds - Not For Time:
400m Ski
120’ Farmer’s Carry (24/16 kg)
120’ Sled Push + Pull (225/155 lbs)
10 Burpees to Target
Happy Birthday Rob!
Happy Birthday Hayden!
