Week of 2/6/23 - 2/10/23
Monday - 2/6/23
Bench Press
5x3 | Same Weight
For Time
27-21-15-9:
Calorie Row
x2 Double Unders
Score = Total Time
Tuesday - 2/7/23
22 Minute AMRAP:
22 Air Squats
18 Sit-ups
14 Kettlebell Swings (24/16 kg)
10 Pull-ups
Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = C2B Pull-ups
Wednesday - 2/8/23
Every 90” x 8 Rounds:
3 Deadlifts
2 Cleans
1 Hang Clean
Option to increase / adjust weight every 3 rounds
Score = Weight Used
Thursday - 2/9/23
5 Rounds - 1 Minute Stations for Max Reps:
Box Jumps (24/20”)
Alt. DB Snatch (50/35 lbs)
Bike (Cal)
DB Lunges (50/35 lbs)
30” Rest between Stations
Score = Total Reps
Rx1 = 40/25 lbs
Rx3 = 30/24” Box
Friday - 2/10/23
Back Squats:
5x2 | Same Weight
9 Minute Ladder:
+3 Wall Ball (20/14 lbs)
+3 Toes to Bar
Score = Total Reps
