Week of 10/9/23 - 10/13/23
Monday - 10/9/23
Bench Press:
8-8-8-8-8 | Increasing
3 Minute AMRAP x 3 | 1 Minute Rest:
Kettlebell Swings (24/16 kg)
Push-ups
Air Squats
AMRAP 1 = 12 Reps each Movement
AMRAP 2 = 8 Reps each Movement
AMRAP 3 = 4 Reps each Movement
Score = Total Reps (3 Scores)
Rx1 = 16/12 kg Rx3 = 32/24 kg
Tuesday - 10/10/23
E3MOM x 8
250m Row
3 Clean & Jerks (AHAP)
Score = Weight (2 Scores)
Round 1-4 = Weight 1
Round 5-8 = Weight 2
Wednesday - 10/11/23
5 Rounds - For Time:
400m Run
10 Pull-ups
8 Box Jumps (30/24”)
Score = Total Rounds + Reps
Rx1 = 24/20”
Rx3 = 5 Bar Muscle-ups
Thursday - 10/12/23
For Time:
400m Farmer’s Carry (24/16 kg)
Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg
“Abdo”
2 Rounds - For Time:
50 Sit-ups
40 Shoulder taps
30 Grasshoppers
20 Alt. Single Leg V-Ups
10 V-Ups
Friday - 10/13/23
Back Squat:
3-3-3-3-3 | Increasing
Death by Wall-Ball
+2 Reps EMOM
20/14 lbs
Score = Total Rounds + Reps Completed
