Week of 11/28/22 - 12/2/22
Monday - 11/28/22
Back Squat Clusters
4 Sets
3 x 3 | 30” Rest
Sets 1-2 = Weight 1
Sets 3-4 = Weight 2
9-Minute AMRAP:
18 Back Squats (115/75 lbs)
9/6 Strict Ring Dips
Score = Total Rounds + Reps
Rx1 = 95/65 lbs
Rx3 = 135/95 lbs
Tuesday - 11/29/22
5 x 4:00 Minute AMRAP’s | 1 Minute Rest
400m Row
10 Burpee Box Jump Overs (24/20”)
Max Eye Level KB Swings (24/16 kg)
Score = Total Reps of KB Swings (5 Scores)
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Wednesday - 11/30/22
Strict Press:
3-3-3-3-3
5 Rounds - For Time:
35 Double Unders
7 Strict Handstand Push-ups
Score = Total Time
Thursday - 12/1/22
22 Minute AMRAP:
500m Bike
15 Double KB Deadlifts (24/16 kg)
120’ Farmer’s Carry (24/16 kg)
10 Strict Pull-ups
120’ Farmer’s Carry
Score = Toal Rounds + Reps
50m Bike = 1 Rep
30’ Farmer’s Carry = 1 Rep
Friday - 12/2/22
Not for Time - Any Order / Rep Scheme:
50 Bench Press (135/85 lbs)
75 Cal Ski
100m Single DB Walking Lunge (50/35 lbs) (30’ x 11)
100 V-ups
Score = Emoji Face
Rx1 = 115/75 lbs
Rx3 = 165/105 lbs
Happy Birthday Chris!
