Week of 6/19/23 - 6/23/23

Week of 6/19/23 - 6/23/23


Monday - 6/19/23
Deadlift

  • 5-5-5-5-5 | Increase weight

    • Score = Weight

8 Minute AMRAP:

  • 20” L-Sit (5” = 1 Rep)    

  • 4 TGU (40/25 lbs)

    • Score = Total Rounds + Reps

    • Rx1= 30/20 lbs

    • Rx3= 50/35


Tuesday - 6/20/23
5 Rounds - Not For Time:

  •  10 Unbroken Bench Press    

  • 150 FT D Ball Bear Hug Carry    

  • 50 Double Unders    

  • 250m Ski

    • Score = Weight of Bench Press (5 Scores)


Wednesday - 6/21/23
Hang Squat Snatch

  • 2-2-2-2-2 | Increase weight

    • Score = Weight

For Time:

  • 800m Run    

  • 50 Overhead Squats (45/35)    

  • 30 Toes to Bar

    • 12 Minute Cap Score = Total Time


Thursday - 6/22/23
E4MOM x 5 Rounds:

  • 500m Bike    

  • 20 Kettlebell Swings (32/24 kg)    

  • 15 Box Jumps Overs (24/20 in)

    • Score = Rounds completed 

    • Rx1= 24/16 kg

    • Rx3= 30/24 Inch Box Jumps


Friday - 6/23/23
For time:

  • 70 Burpees    

  • 60 AbMat Sit-ups    

  • 50 Med Ball Cleans (20/14 lbs)    

  • 40 Pull-ups    

  • 30 Handstand Push-ups

    • Score = Total Time