Week of 1/29/24 - 2/2/24
Monday - 1/29/24
5 Rounds - Not for Time:
5 Back Squats (increasing)
90’ Sled Pull (225/155 lbs)(tiny sleds)
12/9 Cal BikeErg
Score = Back Squat Weight
Tuesday - 1/30/24
10 Rounds - For Time:
20 Double Unders
15 Sit-ups
10 Alt. DB Snatch (50/35 lbs)
Score = Total Time
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Wednesday - 1/31/24
Clean Complex
5 Sets - Increasing:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Squat Clean
3 Minute AMRAP x 3 | 1 Minute Rest
3 Power Cleans (135/95 lbs)
6 Burpees over Bar
9 Air Squats
Score = Total Rounds + Reps (1 Score, pick-up where you left off)
Rx1= 115/75 lbs
Rx3= 155/105 lbs
Thursday - 2/1/24
20 Min AMRAP:
10 Box Jumps (24/20”)
10 Pull-ups
10 Push-ups
Score = Total Rounds + Reps
Friday - 2/2/24
Bench Press:
5 x 2 | Same Weight
2 Rounds - For Time:
1,000m Row
25 Kettlebell Swings (24/16 kg)
Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg
