Week of 7/8/24 - 7/12/24
Monday - 7/8/24
20 Minute AMRAP:
1,000m Bike
15 Med-Ball Step-Up Overs (24/20") (20/14 lbs)
10/7 Strict Pull-ups
Score = Total Rounds + Reps
Tuesday - 7/9/24
Front Squat:
5-5-5-5-5 | Increasing
3 Rounds - For Time:
15 Bar Facing Burpees
10 Squat Cleans (115/75 lbs)
Score = Total Time
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Wednesday - 7/10/24
Strict Press:
3-3-3-3-3 | Increasing
3 Rounds - 1 Minute Stations | 30" Rest:
Ski (Cals)
Double DB Shoulder to Overhead (50/35 lbs)
Low Plank Hold (Every 5” = 1 rep)
Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 7/11/24
"Jerry"
1 Mile Run
2,000m Row
1 Mike Run
Score = Total Time
Friday - 7/12/24
EMOM - 10 Minutes
3 Hang Power Snatch
Score = Weight
10 Minute AMRAP:
20 Kettlebell Snatch (24/16 kg) (10 each arm)
20 Lunges
40 Double Unders
Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg
