Week of 7/1/24 - 7/5/24
Monday - 7/1/24
Power Clean:
3-3-3-3-3 | Increasing
10 Minute AMRAP:
10 Hang Power Cleans (135/95 lbs)
10 Toes to Bar
Score = Total Rounds + Reps
Rx1= 115/75 lbs
Rx3= 155/105 lbs
Tuesday - 7/2/24
5 Rounds - For Time:
1000m Bike
6 Turkish Get-ups (40/25 lbs) (3 each arm)
Score = Total Time
Rx1= 30/15 lbs
Rx3= 50/35 lbs
Wednesday - 7/3/24
Back Squat:
5 x 5 | Same Weight
2 Min Rest
Score = Weight
Tabata - Not Alternating
8 Intervals of 20" Work + 10" Rest at Each Movement
Eye Level KB Swings (24/16 kg)
Sit-ups
Score = Lowest Score of 8 rounds ( 2 scores)
1 Minute Rest between Movements
Rx1= 16/12 kg
Rx3= 32/24 kg
Thursday - 7/4/24
"Crain"
2 Rounds - For Time:
34 Push-ups
34 Deadlifts (135/95 lbs)
34 Box Jumps (24/20")
34 Clean & Jerks (95/65 lbs)
34 Burpees
34 Wall-Ball (20/14 lbs)
34 pull-ups
50y Sprint after each movement (7 per round)
Score = Total Time
Friday - 7/5/24
