Week of 10/30/23 - 11/3/23
Monday - 10/30/23
15 Minute AMRAP:
10 Box Jumps(30/24)
20 Sit-ups
10/7 Ring Dips
Score = Total Rounds + Reps
4 Sets - For Max Reps:
Max DB Bench Press (50/35 lbs)
Score = Total Reps (4 Scores)
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Rx$= 80/55 lbs
Tuesday - 10/31/23
One and ½ Back Squat
1-1-1-1-1-1-1
Score = Weight
EMOM - 10 Minutes:
5 Strict Pull-ups
Score = Rounds Completed
Wednesday - 11/1/23
5 Rounds - For Time:
1,000m Bike
50 DU
15 Wall-Ball (20/14 lbs)
Score = Total Time
Rx1= 25 Double Unders
Rx3= 25/18 lbs Wall-Ball
Thursday - 11/2/23
Power Clean
2-2-2-2-2
Score = Weight
4 Rounds - 1 Minute Stations Max Reps:
Hang Power Clean (95/65 lbs)
Row (Cals)
30” Rest Between Movements
Score = Total Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Friday - 11/3/23
5 Rounds: For Quality
30” Battle Rope
15/12 Cal Ski
60 FT Sled Push (225/155 lbs)
20” L-Sit Hold
Score = Total Time
