Week of 10/2/23 -10/6/23
Monday - 10/2/23
Time Trials:
Bike 2000m x 3
Score = Total Time (3 scores)
4 Rounds - For Time:
60’ Overhead Dumbbell walking Lunge (50/35 lbs)
15 Burpees
Cap = 15 Minutes
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 10/3/23
Push Jerk
3-3-3-3-3 (Increase Weight)
Score = Weight
3 Rounds - 1 Minute Max Reps:
Double Unders
Strict Press (75/55 lbs)
Abmat Sit-up
Rest
Score = Total Reps
Rx1= 45/55 lbs
Rx3= 95/65 lbs
Wednesday 10/4/23
20 Minute AMRAP:
40 Wall-Ball (20/14 lbs)
40 H.R. Push-ups
40 Double KB Deadlift (24/16 kg)
40 Pull-ups
Score = Total Rounds + Reps
Thursday - 10/5/23
4 Rounds - For Time:
400m Run
500m Row
Score = Total Time
Extra Credit Core
5 Sets:
1 Min High Plank Hold
1 Min off
Score = Time Held unbroken
Friday - 10/6/23
Power Snatch
3-3-3-3-3 (Increase weight)
For Time
21-15-9:
Box Jumps (24/20 in)
Power Snatch (95/65 lbs)
Score = Total Time
Rx1= 75/55 lbs
Rx3= 115/75 lbs
