Week of 8/14/23 - 8/18/23
Monday - 8/14/23
Deadlift:
5x3 | Same Weight
4 Minute AMRAP x 2 | 2 Minutes Rest:
200m Run
60 Double Unders
Max Deadlifts (185/125 lbs)
Score = Total Reps of Deadlifts (2 Scores)
Rx1 = 30 Double Unders
Rx3 = 225/155 lbs
Tuesday - 8/15/23
22 Minute AMRAP:
4 Toes to Bar
4 Pull-ups
8 Burpees over Bar
12 Barbell Front Rack Lunges (95/65 lbs)
Score = Total Rounds + Reps
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs
Wednesday - 8/16/23
EMOM - 10 Minutes:
3 Hang Power Snatch | Same Weight
3 Rounds - For Time:
1,000m Bike
20 DB Hang Power Snatch (50/35 lbs)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 8/17/23
2 Rounds - For Time:
600m Run
50 Box Jumps / Step-ups (24/20”)
40 Wall Ball (20/14 lbs)
30 Cal Row 20 V-Ups
10 Ring Dips
Score = Total Time (30 Minute Cap)
Friday - 8/18/23
5 Rounds - Not for Time:
2 Rope Climbs
4 Push Press (Increasing Weight)
60’ D-Ball Carry 8 Cal Ski
Score = Push Press Weight
Rx1 = 1 Rope Climb
Rx3 = 3 Rope Climbs
