Week of 12/27/22 - 12/20/22
Tuesday - 12/27/22
Front Squat:
2-2-2-2-2 | Increasing weight
3 Rounds - For Time
1000m Bike
10 Alt. Single Arm Devil’s Press (50/35 lbs)
Score = Total Tim
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Wednesday - 12/28/22
Split Jerk
1-1-1-1-1-1-1 | Increasing weight
3 Rounds - 1 Minute Stations for Max Reps
30" Rest between Station:
Shoulder to Overhead (115/75 lbs)
Box Jumps (24/20”)
Wall-Ball (20/14 lbs)
Score = Total Reps
Rx1= 95/65 lbs
Rx3= 115/75 lbs
$ = 30/24” Box
Thursday - 12/29/22
For Time:
30/21 Cal Row
30 V-Ups
25/18 Cal Row
25 Power Cleans (115/75 lbs)
20/15 Cal Row
20 Barbell Lunges (115/75 lbs)
15/12 Cal Row
15 Squat Cleans (115/75 lbs)
*Rest 2 minutes between each couplet
Score = Total Time (Including rest)
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Friday - 12/30/22
5 Rounds - Not for Time:
5 Bench Press (same weight)
2 Rope Climbs
12/9 Calorie Ski
Score = Weight
