Week of 5/16/23 - 5/19/23
Monday - 5/16/23
Back Squat
5-5-5-5-5 | Increasing Weight
12 Minute AMRAP:
6 Toe to Bar
9 Push-ups
12 Front Rack Lunges (95/65 lbs)
Score = Total Rounds + Reps
Rx1= 75/55 lbs
Rx3= 115/75lbs
Tuesday - 5/17/23
EMOM: 10 Minutes
1 Power Clean
1 Hang Power Clean
1 Jerk
Score = Weight
1-5 = Weight 1
6-10 = Weight 2
*Must hold onto the bar for the whole complex
4 Rounds - For Time:
200m Run
4 Power Cleans (135/95 lbs)
12 Wall Ball ( 20/14 lbs)
4 Hang Power Cleans (135/95 lbs)
Score = Total Time
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Wednesday - 5/18/23
22 Minute AMRAP:
36 Double Unders or Crossovers
18 Cal Row
12 Alt. DB Snatch (50/35 lbs)
6 Alt. Single Arm Devil’s Press (50/35 lbs)
Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 55/35 lbs
Thursday - 5/19/23
5 Rounds - 1 Minute Stations for Max Reps | 30” Rest after Each Station:
Bike (Calories)
Sit-ups
Pull-ups
Score = Total Reps
Friday - 5/20/23
5 Rounds - Not for Time:
5 Bench Press (Increasing Weight)
6 D-Ball Over Shoulder
7 Box Jumps (30/24”)
10/7 Calorie Ski
Score = Bench Press Weight (5 scores)
