Week of 10/23/23 - 10/27/23
Monday - 10/23/23
Front Squat:
2-2-2-2-2 | Increasing
4 Minute AMRAP x 2 | 2 Minutes Rest:
400’ Shuttle Run (20’ x 20)
Max Wall Ball (20/14 lbs)
Score = Total Reps (2 scores)
Tuesday - 10/24/23
20 Minute AMRAP
“Baseline”
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Score = Total Rounds + Reps
10m = 1 Rep on Row for partial rounds
Wednesday - 10/25/23
Push Press:
1-1-1-1-1-1-1 | Increasing Weight
3 Rounds - For Time
200m Run
20 Double DB Hang Power Snatch (40/25 lbs)
Score = Total Time
Rx1= 30/20 lbs
Rx3= 50/35 lbs
Thursday - 10/26/23
Tabata - Not Alt. | 1 Min Rest between Movements:
Double Unders
V-Ups
Alt. Step-ups (20/16”)
Score = Lowest Maintained Rep (3 Scores)
Time Trial:
5k Bike
Score = Total Time
E3MOM x 8:
8 Deadlifts | Increasing
12 Lat. Bar Burpees
Score = Weight
