Week of 7/10/23 - 7/14/23
Monday - 7/10/23
Front Squat
1-1-1-1-1-1-1 | Increase weight Score = Weight
3 Rounds - For Time:
20 Wall Ball
10 Handstand Push-ups
Score = Total Time (10 Minute Cap)
Rx1= 10 HSPU to 1 abmat
Rx3= 20’ HS Walk
Tuesday - 7/11/23
Barbell Curl
5 x 10 | 1 Minute Rest
Score = Weight
Weighted Sit-up
5 x 10 | Same Weight
Score = Weight
Hollow Hold
5 x 30” | 1 Minute Rest
Score = Time held unbroken
Bike
5 Min Max Distance
Score = Max Distance
Wednesday - 7/12/23
20 Minute AMRAP:
10 Cal Row
100m Run
10 Pull-ups
Score = Total Rounds + Reps
Rx1= 5 Pull-ups
Rx3= 10 Chest to Bar Pull-up
Thursday - 7/13/23
Power Clean
3-3-3-3-3 | Increase weight
Score = Weight
2 Rounds - 1 Minute Max Reps:
Ski (Cals)
DB Hang Cleans (40/25 lbs)
Sit-ups
Box Jumps (24/20 in)
Rest
Score = Total Reps
Rx1= 30/20 lbs
Rx3= 50/35 lbs
Friday - 7/14/23
For Time:
150 FT Walking Lunge
50 Kettlebell Swings (24/16 kg) (Eye Level)
120 FT Walking Lunge
40 Kettlebell Swings (24/16 kg)
90 FT Walking Lunge
30 Kettlebell Snatch (24/16 kg) (15 each arm)
60 FT Walking Lunge
Score = Total Time
Rx1= 16/12 kg
Rx3= 32/24 kg
