Week of 12/5/22 - 12/9/22
Monday - 12/5/22
20-Minute AMRAP:
20 DB Step-up (50/35 lbs) (20/16 in)
40 Sit-ups
20 Push-ups
Score = Total Rounds + Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 12/6/22
Squat Snatch
3-3-3-3 (Increase weight)
4 Rounds - 1 Minute Max Reps:
Hang Squat Snatch (75/55 lbs)
Toes to Bar
Rest
Score = Total Reps
Rx1= 45/35 lbs
Rx3= 95/65 lbs
Wednesday - 12/7/22
3 Sets:
Max L-Sit Hold (Parallettes or Rings)
Score = Total Time (3 scores)
5 Rounds - For Time
1000m Bike
3 Rope Climbs
Score = Total Time
Rx1= 2 Rope Climbs
Rx3= Legless Rope Climb
Thursday - 12/8/22
Back Rack Reverse Lunge
4-4-4-4-4 (Increase weight)
For Time:
100 Single Unders (unbroken)
50 Lunges (forward)
50 Double Unders (unbroken)
50 Lunges (Backwards)
100 Single Unders (unbroken)
Score = Total Time
Friday - 12/9/22
EMOM - 20 Minute
1 Squat Clean & Jerk
Score = Weight
Happy Birthday Josh!
Happy Birthday Brian!
