Week of 12/4/23 - 12/8/23
Monday - 12/4/23
Deadlifts:
2-2-2-2-2 | Increasing
4 Rounds - 1 Minute Stations:
Double DB Deadlifts (50/35 lbs)
Toes to Bar
Rest
Score = Total Reps Each Round (4 Scores) Rx1= 16/12 kg Rx3= 32/24 kg
Tuesday - 12/5/23
21 Minute AMRAP:
27 Double Unders or Crossovers
21 Eye Level KB Swings (24/16 kg)
15 Push-ups
Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg
$ = Double Crossovers
Wednesday - 12/6/23
Push Jerk:
3-3-3-3-3 | Increasing
E3MOM x 4:
1,000m Bike
Odd - Box Jumps / Step-ups (24/20”)
Even - Shoulder to Overhead (115/75 lbs)
Score = Total Reps of BJ’s + S2O
Rx1 = 95/65 lbs
Rx3 = 135/95 lbs
Thursday - 12/7/23
20 Minute AMRAP:
5 Burpee Pull-ups
10 Alt. DB Snatch (50/35 lbs)
20’ Shuttle Run x 10
Score = Total Rounds + Reps
Rx1 = 40/35 lbs
Rx3 = Burpee Bar Muscle-ups
Friday - 12/8/23
Pausing Back Squats
3-3-3-3-3 | Increasing
3” Pause at Bottom
Time Trials:
250m Row x 8
30” Rest
Score = Total Time (3 Scores)
