Week of 2/12/24 - 2/6/24
Monday - 2/12/24
Deadlift:
3-3-3-2-2-2 | Increasing
7 Rounds - For Time:
3 C2B Pull-ups
6 Box Jumps (24/20”)
9 Deadlifts (185/125 lbs)
Score = Total Rounds + Reps
Rx1= Pull-ups
Rx3= Bar Muscle-ups
Tuesday - 2/13/24
20 Minute AMRAP:
10 Line Facing Burpees
1 Wall Climb
10 Wall Ball (20/14 lbs)
1 Wall Climb
10/7 Cal. Bike
Score = Total Rounds + Reps
Wednesday - 2/14/24
Front Squat:
2-2-2-2-2 | Increasing
For TIme:
200 Double Unders
100 Sit-ups
50 Front Squats (empty bar)
Score = Total Time
Thursday - 2/15/24
EMOM x 24
1) Alt. DB Snatch (50/35 lbs)
2) Push-ups
3) Ski (Cal) Rotate through stations, 8 times at each
Score = Total Reps Each Movement (3 Scores), goal is to try and maintain a number for each movement
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Friday - 2/16/24
Barbell Complex
Establish a Max
1 Power Clean
2 Hang Power Cleans
1 Jerk
3 Min AMRAP x 3
21/15 Calorie Row
Max Power Cleans (135/95 lbs)
Score = Total reps of Power Cleans (3 Scores)
Rx1= 115/75 lbs
Rx3= 155/105
