Week of 12/12/22 - 12/16/22
Monday - 12/12/22
Pausing Back Squats:
3-3-3-3-3 3” Pause at Bottom
Score = Weight
9 Minute Ladder
+4 Wall Ball (20/14 lbs)
+4 Overhead Kettlebell Swings (24/16 kg)
Score = Total Reps
Tuesday - 12/13/22
E2.5MOM x 10
300m Row
5 Cleans
Cleans can be power or full squat
Score = Weight (2 Scores)
Rounds 1-5 = Weight 1
Rounds 6-10 = Weight 2
Wednesday - 12/14/22
For Time
10 Handstand Push-ups
20 Pull-ups
30 V-Ups
40 Box Jump Overs (24/20”)
1,000m Bike
Score = Total Time
Thursday - 12/15/22
10 Rounds - For Time
30 Double Unders
10 Push-Press (95/65 lbs)
5 Burpees over Bar
Score = Total Time
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs
Friday - 12/16/22
Overhead Squat
10-5-3-1--1*--1-3-5-10
The 2nd 1 should be the heaviest weight, the 1/3/5/10 on the way back up should be the same as the way down the list.
3 Rounds - For Time
10 Overhead Squats (95/65 lbs)
10 Toes to Bar
Score = Total Time
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs
Happy Birthday Zach!
