Week of 5/1/23 - 5/5/23
Monday - 5/1/23
Bench Press:
2-2-2-2-2 | Increasing
5 Rounds - For Time:
200m Run
2 Rope Climbs
Score = Total Time
Rx1= 1 Rope Climb
Rx3= Legless
Tuesday - 5/2/23
20 Rounds - For Time
1 Squat Clean (155/105 lbs)
3 Burpee over Bar
15 Double Unders
Score = Total Time
Rx1= 135/95 lbs
Rx3= 185/125 lbs
Wednesday - 5/3/23
E3MOM x 8
2:30 Work | 30” Rest:
15/12 Calorie Row
12 Alt.Dumbbell Hang Clean & Jerk (50/35 lbs)
Max Toes to Bar
Score = Total Reps (Toes to Bar)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Thursday - 5/4/23
5 Rounds - 1 Minute Stations | 30” Rest between Stations:
Box Jump Overs (24/20”)
Eye Level KB Swings (24/16 kg)
Push-ups
Score = Total Reps
Rx1 = Step-ups
Rx3 = 32/24 kg
Friday - 5/5/23
Back Squat:
2-2-2-2-2 | Increasing Weight
9 Minute Ladder:
Starting at Rep 9
+3 Wall Ball
+3 Sit-ups
Score = Total Reps
9/9 12/12 15/15 Etc…
