Week of 7/24/23 - 7/28/23
Monday - 7/24/23
Core Work
4 Sets:
1 Minute Low Plank Hold | 1 Minute Rest
Score = Time Held Unbroken
20 Minutes AMRAP:
10 Burpees Over Rower
250m Row
Score = Total Rounds + Reps
Tuesday - 7/25/23
Squat Clean & Jerk:
2-2-2-2-2 | Increasing Weight
Score = Weight
2 Rounds - For Time:
15 Clean & Jerk (165/115 lbs)
50 Double Unders
Score = Total Time
Rx1= 135/95 lbs
Rx3= 185/125 lbs
Wednesday - 7/26/23
Strict Pull-up
10 x 4 (1 Min Rest)
Score = Reps Unbroken for each set
E4MOM x 4:
12/9 Cal Bike
12 Alt. Pistol Squat
12 Alt. DB Hang Snatch (50/35 lbs)
Score = Rounds Completed
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 7/26/23
Run
800m x 3 (3 Minute Rest)
Score = Total Time (Include Rest)
For Time
27-21-15-9:
Push-ups
Sit-ups
20” L-Sit Hold After each round
Score = Total Time
Friday - 7/28/23
Barbell Overhead Walking Lunge
Max Weight - 20 FT
Score = Weight
“Tabata” 8 Rounds, 20" work, 10" rest each (not alternating)
Machine (Cals) - (Row,Bike,Ski)
Box Jumps (24/20 in)
Deadlifts (95/65 lbs)
1 Min rest between movements
Score = Max Reps (3 Scores)
