Week of 3/6/23 - 3/10/23
Monday - 3/6/23
Deadlift Clusters
4 Sets
3 x 3 | 30” Rest
Sets 1-2 = Weight 1
Sets 3-4 = Weight 2
9 Minute Ladder:
+3 Deadlifts (155/105 lbs)
15 Air Squats
Score = Total Reps
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Tuesday - 3/7/23
22 Minute AMRAP:
21/15 Cal Bike
15 Push-ups
12 Box Jump Overs (24/20”)
9 Toes to Bar
Score = Total Rounds + Reps
Wednesday - 3/8/23
Pausing Push Press:
3-3-3-3-3 | Increasing
3” Pause at bottom of dip
6 Rounds - For Time:
35 Double Unders
20 Sit-ups
Score = Total Time
Rx1 = 20 Double Unders
Rx3 = Alt. Single Leg V-Ups
Thursday - 3/9/23
5 x 4:00 Minute AMRAP’s | 1 Minute Rest:
400m Row
10 Burpees Over Erg
Max Kettlebell Swings (24/16 kg)
Score = Total Reps of KBS (5 Scores)
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Friday - 3/9/23
For Time - Any Order / Rep Scheme:
50 Chest to Bar Pull-ups
75 Cal Ski
150 Wall Ball (20/14 lbs)
Score = Total Time
Rx1 = Pull-ups
Rx3 = 25 lb WB - M
10’ Target - W
