Week of 2/20/23 - 2/24/23
Monday - 2/20/23
Deadlift:
5-5-5-5-5 | Increasing Weight
3 Minute AMRAP x 3 | 1 Minute Rest:
6 Deadlifts (185/125 lbs)
9 Sit-ups
12 Box Jumps / Step-ups (24/20")
Score = Total Rounds + Reps (3 Scores)
Rx1= 155/105 lbs
Rx3= 225/155 lbs
Tuesday - 2/21/23
Split Press:
3-3-3-3-3
3 Rounds - For Time:
500m Row
12 Handstand Push-ups
9 Shuttle Burpees
Score = Total Time
Shuttle Burpee = 20’ Run + 1 Burpee
Wednesday - 2/22/23
Back Rack Barbell Lunge:
6-6-6-6-6
6 = 3 Each Leg (alt.)
EMOM x 10
40” Work / 20” Rest:
Odd Minutes) Lunges
Even Minutes) Eye Level KB Swings (24/16 kg)
Score = Total Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Thursday - 2/23/23
20 Minute AMRAP:
40 Double Unders
30 Air Squats
20 Push-ups
10 Pull-ups
Score = Total Rounds + Reps
Friday - 2/25/23
5 Rounds - For Time:
1,000m Bike
5 Power Clean Complexes (135/95 lbs)
10 Kettlebell Snatch (24/16 kg)
Score = Total Time
Rx+ = 155/105 lbs
Power Clean Complex = 1 Power Clean + 1 Hang Power Clean
