Week of 1/23/23 - 1/27/23
Monday - 1/23/23
Back Squat:
10-10-10-10
Increasing Weight
For Time:
1,000m Row
100 Double-Unders
100 Air Squats
Score = Total Time
$ = Weight Vest
Tuesday - 1/24/23
Weighted Ring Dips:
4-4-4-4-4 | Increasing Weight
3 Minute AMRAP x 4 | 1 Minute Rest:
3 Ring Dips
6 Kettlebell Swings (32/24 kg)
9 Sit-ups
Score = Total Rounds + Reps (3 Scores)
Rx1 = 24/16 kg
Rx3 = V-Ups
Wednesday - 1/25/23
20 Minute AMRAP:
5 Burpee Toes to Bar
10 DB Step-ups (50/35 lbs) (24/20”)
15 Cal Bike
Score = Total Rounds + Reps
Rx1 = 20/16” Box
Rx3 = Burpee 2 Toes to Bar
Thursday - 1/26/23
15 Rounds - For Time:
10 Wall Ball (20/14 lbs)
2 Clean & Jerks (155/105 lbs)
Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Friday - 1/27/23
5 Rounds - Not For Time:
250m Ski
120’ Sled Push/Pull (225/155 lbs)
3 D-Ball Over Shoulder
30’ D-Ball Carry
3 D-Ball Over Shoulder
30’ D-Ball Carry
Score = D-Ball Weight (5 Sets)
