Week of 6/17/24 - 6/21/24
Monday - 6/17/24
Pausing Back Squat
3-3-3-3-3
3” Pause at Bottom
EMOM x 14
Odd - Max Wall Ball (20/14 lbs)
Even - Rest
Score = Total Reps of Wall Ball
Tuesday - 6/18/24
4 Rounds - For TIme:
400m Run
8 Power Cleans (155/105 lbs)
16 Burpees over Bar
Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Wedesnday - 6/19/24
10 Minute AMRAP x 2
3 Minutes Rest
Buy-in: 60/42 Cal Row
AMRAP:
10 Push-ups
15 Box Jump Overs (24/20”)
20 DB Hang Power Snatch (50/35 lbs) (single DB - 10 per arm)
Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Thursday - 6/20/24
For Time:
400m Farmer’s Carry
Score = Total Time
No Rx Weight
Suggested = 24/16 kg
For Max Reps
3 Minutes AMRAP x 4 | 1 Minute Rest:
50 Double Unders
Max Toes to Bar
Max Sit-ups
Max Toes to Bar
Max Sit-ups
Score = Total Reps (4 Scores)
Friday - 6/21/24
5 Rounds - For a Good Time:
5 Bench Press | Same Weight
2 Rope Climbs
Score = Bench Weight
