Week of 2/13/23 - 2/17/23
Monday - 2/13/23
For Time:
200m Farmer Carry
50 Box Jump Overs (24/20")
75 Alt. Single Leg V-ups
100 Lunges
200m Farmer Carry
Score = Total Time Athletes choice of KB weight
Tuesday - 2/14/23
Power Snatch:
3-3-3-3-3 | Increasing Weight
Score = Weight
10 Minute AMRAP:
15 Cal Row
10 Power Snatch (95/65 lbs)
Score = Total Rounds + Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Wednesday - 2/15/23
Split Jerk:
3-3-3-3-3 | Increasing Weight
Score = Weight
3 Minute Stations | 2 Minutes Rest:
1) DB Hang Clean & Jerk (50/35 lbs) (Alt. every 5 reps)
2) Ski (Cals)
3) Sit-ups
Score = Total Reps Each Station (3 Scores)
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 2/16/23
Front Squat:
5-5-5-5-5 | Increasing Weight
Score = Weight
Tabata - Not Alternating | Lowest Maintained Rep
8 Rounds of 20" Work | 10" Rest at Each Station:
Eye Level Kettlebell Swings (24/16 kg)
Wall-Ball (20/14 lbs)
Score = Lowest Maintained Rep (2 scores)
Friday - 2/17/23
5 Rounds - Not For Time:
15/12 Cal Bike
3 Rope Climbs
10 Unbroken Bench Press
Score = Weight ( 5 Scores)
