Week of 7/15/24 - 7/19/24
Monday - 7/15/24
4 Min AMRAP x 5:
400m Row
12 Single DB Step-up Overs (24/20”) (50/35 lbs)
Max Push-ups
Score = Total Push-ups
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
$ = DB + Weight Vest
Tuesday - 7/16/24
Establish a Max Complex:
1 Power Cleans
2 Hang Power Clean
1 Jerk
Score = Weight
For Time:
For Time:
25 PC (95/65 lbs)
1 Min Rest
Wednesday - 7/17/24
Back Squat:
2-2-2-2-2 | Increasing
8 Minute Ladder:
+4 Wall Ball (20/14 lbs)
1 Rope Climb
Score = Total Reps
Thursday - 7/18/24
Time Trial:
4,000m Bike
“Helen Bikes”
3 Rounds - For Time
1,000m Bike
21 Kettlebell Swings (24/16 kg)
12 Pull-ups
Score = Total Time
Friday - 7/19/24
5 Rounds - For a Good Time:
200m Carry*
4 Bench Press (increasing)
120’ Sled Push/Pull (225/155 lbs)
Carry:
Rnd 1 - Med Ball (20/14 lbs)
Rnd 2 - Plate (45/25 lbs)
Rnd 3 - DB (50/33 lbs)
Rnd 4 - KB (24/16 kg)
Rnd 5 - Bar (95/65 lbs)
Score = Bench Press Weight
