Week of 10/24/22 - 10/28/22
Monday - 10/24/222
25-Minute AMRAP:
500m Row
25 Sit-ups
10 Double DB Step Overs (50/35 lbs) (20/16 in)
10 Bench Press (115/75 lbs)
Score = Total Rounds + Reps
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Tuesday - 10/25/22
Back Rack Reverse Lunge
6-6-6-6-6
Score = Weight
2 Rounds - 2 Minutes Max Reps:
Kettlebell Swings (eye level) (24/16 kg)
Wall-Sit (every 10” = 1 rep)
1 Minute Rest
Score = Total Reps
Rx1= 16/12kg
Rx3= 32/24 kg
Rx$= Hold KB during wall-sit
Wednesday - 10/26/22
Squat Snatch
2-2-2-2-2
Score = Weight
3 Rounds - Each For Time:
35FT Run/Sprint
10 Wall-Ball (20/14 lbs)
20FT Run/Sprint
6 DB Squat Snatch (50/35 lbs)
Each Round has a 2 Minute Cap and 2 Minute Rest
Score = Total Time (3 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Thursday - 10/27/22
Time Trial:
1000m Ski
Score = Total Time
4 Minute AMreps:
Barbell Curl (45/33 lbs)
Score = Total Reps
Hollow Hold
5 x 30” Holds (1 Minute rest)
Score = Time Held Unbroken
GHD Hip Extenstion
5 x10 (1 Minute rest)
Score = Check Box
Friday - 10/28/22
10-Minute AMRAP:
7 Handstand Push-ups
35 Double Unders
10/7 Bike (Cals)
Rest 5 Minutes
7 Minutes to Establish
1 Rep Max Strict Press
Score = Total Rounds + Reps and Weight Moved
Rx1= HSPU to 1 abmat
Rx3= Strict HSPU
