Week of 5/8/23 - 5/12/23
Monday - 5/8/23
20 Minute AMRAP:
15/12 Cal Bike
12 H.R. Push-ups
9 DB Step Overs (24/20 in) (50/35 lbs)
Score = Total Rounds + Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 5/9/23
Overhead Squat
5x3 (Same Weight)
Score = Weight
For Time:
75 Sit-ups
25 Overhead Squats (115/75 lbs)
Score = Total Time
Rx1= 95/65 lbs
Rx3= 50 GHD Sit-ups
Wednesday - 5/10/23
“Tabata”
Kettlebell Swings (24/16 kg)
Burpees Ski (Cals)
Reverse Lunge
8 Rounds - 20” Work/10” Rest each 1 Minute Rest Between Movements
Score = Total Reps (4 Scores)
Thursday - 5/11/23
Clean & Jerk
3-3-3-3-3 | Increasing
Score = Weight
10 Minute AMRAP:
200m Run
15 Clean & Jerk (95/65 lbs)
Score = Total Time
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Friday - 5/12/23
Weighted Strict Pull-up
7x3 (Same Weight)
3 Rounds - 1 Minute Station For Max Reps:
Pull-ups
Air Squats
Row
Rest
Score = Total Reps
