Week of 11/21/22 - 11/24/22
Monday - 11/21/22
Time Trials
500m Bike x 6
Score = For Time (6 Scores)
3 Rounds - 1 Minute Max Reps:
Double DB Front Rack Lunge (50/35 lbs)
Sit-ups
Double DB Shoulder to Overhead (50/35 lbs)
Rest
Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 11/22/22
Front Squat
3-3-3-3-3 (Increasing weight)
Score = Weight
3 Rounds - For Time:
20 Wall-Ball (20/14 lbs) (10/9FT)
10/7 Strict Pull-ups
Score = Total Time
Wednesday - 11/23/22
20 Minute AMRAP:
20 KB Snatch (24/16 kg) (10 each arm)
15 Box Jump Over (24/20 in)
350M Row
Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg
Thursday - 11/24/22
“The Chief”
3 Minute AMRAP x 5
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats
1 Minute Rest Between AMRAP’s
Score = Total Rounds + Reps (5 scores)
