Week of 7/17/23 - 7/21/23
Monday - 7/17/23
Back Squat:
3-3-3-3-3 | Increasing Weight
9 Minute Ladder:
+5 Wall Ball (20/14 lbs)
80’ Farmer’s Carry (24/16 kg) (20’ x 4)
Score = Total Reps (Wall Ball)
Tuesday - 7/18/23
5 Rounds - For Time:
400m Row
8 Toes to Bar
12 Box Jumps (24/20”)
Score = Total Time
Rx1 = Step-ups
Rx3 = 30/24”
Wednesday 7/19/23
5 Rounds - Not for Time:
10 Bench Press (Increasing Weight)
2 Rope Climbs
6 D-Ball Over Shoulder
200m Ski
Thursday - 7/20/23
22 Minute AMRAP:
200m Run
10 Alt Devil’s Press (50/35 lbs)
12 Single DB Front Squats (50/35 lbs)(6 each arm)
14 Alt Single Leg V-Ups
Friday - 7/21/23
Deadlift Clusters:
4 Sets of…
3 x 3 w/30” Rest
Sets 1+2 = Weight 1
Sets 3+4 = Weight 2
4 Rounds - 1 Minute Stations:
Bike (Cal)
30’ Shuttle Run
30” Rest between Stations
Score = Total Reps
