Week of 5/16/22 - 5/20/22
Monday - 5/16/22
Push Jerk
3-3-3-3-3
Score = Weight used
3 Rounds - 1 Minute Stations:
Shoulder to Overhead (135/95 lbs)
Bike (Cals)
Double Unders
Rest
Score = Total Reps
Rx1= 115/75 lbs
Rx3= 155/105
Tuesday - 5/17/22
“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-up
15 Air Squats
Score = Total Rounds + Reps
Rx$ = Weight Vest
Wednesday - 5/18/22
Run
4 x 400m (2 minute rest)
Score = Total Time (subtract 6 min)
3 Rounds - for Time:
12 Box Jumps (30/24”)
6 Turkish Get-up (50/35 lbs) (3 each side)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 5/19/22
Hang Squat Snatch
2-2-2-2-2
For Time:
1000m Row
50 Overhead Squats (45/33 lbs)
30 Toes to Bar
Score = Total Time (12 Minute Cap)
Friday - 5/20/22
For Time:
50 Front Rack Lunges (75/55 lbs)
50 Sit-ups
50 Burpees
50 Sit-ups
50 Kettlebell Swings (24/16 kg)
50 Sit-up
50 Front Rack Lunges (75/55 lbs)
Score = Total Time
Rx1 = 24/16 kg KB
Rx3 = 95/65 lbs
Welcome to Strongtown Zach!
Welcome to Strongtown Ashley!
Happy Birthday Will!
Happy Birthday Toon!
Happy Birthday Marjorie!
Happy Birthday Mike!
