Week of 10/3/22 - 10/7/22
Monday - 10/3/22
Tempo Bench Press:
3-3-3-3-3
5” Tempo on descent Increasing Weight
For Time:
50 Burpee Pull-ups
Score = Total Time
Rx+ = C2B Pull-ups
$ = Weight Vest
Tuesday - 10/4/22
10 Minute AMRAP:
12/9 Cal Row
12 DB Hang Power Snatch (50/35 lbs)
60’ Overhead Walking Lunge (50/35 lbs) (10’ = 1 Rep)
4 Minutes Rest
For Time - AMRAP Score
Score 1) Total Rounds + Reps
Score 2) Total Time
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Wednesday - 10/5/22
Deadlift:
3 x 3
2 x 2
1 x 1
Tabata - Lowest Maintained Rep
8 Rounds of 20" Work + 10" Rest at Each Station:
Double DB Hang Power Cleans
Anchored Sit-ups
Double DB Deadlifts
Score = Lowest Maintained Reps Each Movement
No Rest Between Stations, No Rx Weight
Thursday - 10/6/22
E3MOM x 8:
Work Every 2:30 | :30 Rest
10 Box Jumps (24/20”)
10 Push-ups
10/7 Cal. Bike
Max Front Squats (115/75 lbs)
Score = Total Front Squats
Rx1 = 95/65 lbs
Rx3 = 135/95 lbs
Friday - 10/7/22
10 Rounds For Time:
25 Double Unders
10 Wall Ball (20/14 lbs)
5 Toes to Bar
Score = Total Time
Rx1 = 15 Double-Unders
Rx3 = 25/18 lb WB
