Week of 12/19/22 - 12/23/22
Monday - 12/19/22
20-Minute AMRAP:
250m Row
20 FR Lunges (75/55 lbs)
20 Pull-ups
Score = Total Rounds + Reps
Rx1= 10 Pull-ups
Rx3= 95/65 lbs
Tuesday - 12/20/22
Deadlift
3-3-3-3-3 (Increase)
Score = Weight
4 Rounds - For Time:
12 DB Hang Clean & Jerk (60/40 lbs) (6 each arm)
12 Burpees to Target
Score = Total Time
Rx1 = 50/35 lbs
Rx3= 70/50 lbs
Wednesday - 12/21/22
5 Rounds - Not For Time (Quality):
30” Battle Rope
15/12 Cal Ski Erg
60 FT Sled Push (225/155 lbs)
20” L-Sit Hold
Score = Total Time
Thursday - 12/22/22
“Annie”
50-40-30-20-10: For Time
Double Under
Sit-up
Score = Total Time
Bench Press
3-3-3-3-3 (Increase weight)
Score = Weight
Friday - 12/23/22
5 Rounds - 1 Minute Max Reps:
Bike (Cals)
30FT Shuttle Run (30FT = 1 rep)
Row (Cals)
30" Rest Between Stations
Score = Total Reps
