Week of 1/9/23 - 1/13/23
Monday - 1/9/23
Strict Press:
3-3-3-3-3
4 Minute AMRAP x 3
1 Minute Rest:
6 Pull-ups
9 V-Ups
12 DB Hang Clean & Jerks (50/35 lbs)
Score = Total Rounds + Reps (3 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Tuesday - 1/10/23
E3MOM x 8
250m Row
8 Lateral Bar Burpees
4 Deadlifts
Score = Deadlift Weight
Wednesday - 1/11/23
Front Squat Complex - Establish a Max:
1 Pausing Front Squat (3” Pause)
1 Front Squat
1 Pausing Front Squat (3” Pause)
1 Front Squat
Score = Weight
Tabata - Not Alternating:
8 Rounds of 20” Work + 10” Rest at Each Station
Goblet Squats (24/16 kg)
Bike (Cal)
1 Minute Rest between Movements
Score = 2 Scores
1) Lowest Maintained Rep of Goblet Squats
2) Total Calories Biked
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Thursday - 1/12/23
20 Minute AMRAP:
10 Toes to Bar
20 Sit-ups
30 Lunges
40 Double Unders
Score = Total Rounds + Reps
Friday - 1/13/23
5 Rounds - Not For Time:
120’ Farmer’s Carry (24/16 kg)
12/9 Calorie Ski
12 D-Ball to Shoulder
12 Barbell Bicep Curls
Score 1 = D-Ball Weight
Score 2 = Bicep Curl Weight
