Week of 7/31/23 - 8/4/23
Monday -7/32/23
Bench Press:
5-5-5-5-5 | Increasing Weight
10 Minute AMRAP:
16 Alt. DB Hang Clean & Jerk (50/35 lbs)
10 Step-up Overs (50/35 lbs) (20/16”)
10 Hand Release Push-ups
Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Tuesday - 8/1/23
E3MOM x 8
200m Run
3 Burpees Over Bar
3 Power Cleans
Sets 1-4 = Weight 1
Sets 5-8 = Weight 2
Score = Weight
Wednesday - 8/2/23
5 Rounds - 1 Minute Stations for Max Reps | 30” Rest between Stations:
Pull-ups
Wall Ball (20/14 lbs)
20’ Farmer’s Carry (24/16 kg)
Score = Total Reps
Rx+ = Chest to Bar
Thursday - 8/3/23
1 Minute AMRAP:
15/12 Cal Row
30 Double Unders or Crossovers
15 Kettlebell Swings (24/16 kg)
Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Friday - 8/4/23
Back Squat:
Back Squat: 6 x 2 | Same Weight
4 Rounds - For Time:
500m Bike
60’ Single Dumbbell Lunge (50/35 lbs)
15 Sit-ups
Score = Total Time
Rx1 = 40/25 lbs
Rx3 = 70/50 lbs
