Week of 10/28/24 - 11/1/24
Monday - 10/28/24
For Time:
2000m Bike
25 Pull-ups
2000m Bike
25 Strict Pull-ups
2000m Bike
25 Weighted Pull-ups (20/10 lbs)
Score = Total Time
Tuesday - 10/29/24
Back Rack Reverse Lunge
5x10 (Same Weight)
Score = Weight
3 Minute AMRAP x 3 | 1 Minute Rest:
60 FT KB Goblet Walking Lunge (24/16 kg)
Max Burpees
Score = Total Reps of Burpees
Rx1= 16/12 kg
Rx3= 32/24 kg
Wednesday - 10/30/24
Every 1:30 x 12 Rounds:
2 Clean & Jerks (AHAP)
Can Increase at round 6
Score = Total Weight Lifted (2 scores)
Thursday - 10/31/24
EMOM - 20 Minutes Alternating:
10 Box Jump Overs (24/20 in)
15 V-ups
10/7 Cal Ski
15 Wall-Ball (20/14 lbs)
Score = Rounds Completed
Friday - 11/1/24
Bench Press
1-1-1-1-1 (Increase)
Score = Weight
4 Rounds - For Time:
21 Cal Row
15 Push-ups
100m Farmer Carry (50/35 lbs)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
