Week of 7/22/24 - 7/26/24
Monday 7/22/24
Push Press:
2-2-2-2-2-2-2 | Increasing
Score = Weight
12 Minute AMRAP:
8 DB Snatch (50/35 lbs)
20' DB Overhead Walking Lunge - R (50/35 lbs)
8 Handstand Push-up
20' Dumbbell Overhead Walking Lunge - L (50/35 lbs)
Score = Total Rounds + Reps
Rx1= 1 Abmat HSPU
Rx3= 60/40 lbs
Tuesday - 7/23/24
EMOM x 24 Min Alt. Station
10/7 Ski (Cals)
10 Deadlifts (155/105 lbs)
20 Sit-ups
7 Burpee Box Get-Over (30/24")
Score = Rounds Completed
Rx1= 135/95 lbs
Rx3= 185/125 lbs
Wednesday - 7/24/24
5 Rounds - For Time:
1,000m Bike
15 Toes to Bar
300' Shuttle Run (30x10)
Open Standards for Shuttle Run (feet over line, touch ground w/1 hand)
Score = Total Time
Thursday - 7/25/24
Overhead Squat:
5x3 | Same Weight
Score = Weight
3 Rounds - 1 Minute Stations Max Reps:
Overhead Squats (75/55 lbs)
Row (Cals)
Rest
Score = Total Reps
Rx1= 45/33 lbs
Rx3= 95/65 lbs
Friday - 7/25/24
Strict Pull-ups
10x4 (1 Minute Rest)
Score = Reps Unbroken
Running Clock
0:00-8:00
3 Rounds - For Time:
15 Kettlebell SDHP (24/16 kg)
10 Hand Release Push-ups
100 Unbroken Single Unders
8:00-16:00
3 Rounds - For Time15 Kettlebell Swings (24/16 kg)
10 Push-ups
50 Unbroken Double Unders
Score = Total Time (2 Scores)
