Week of 8/28/23 - 9/1/23
Monday - 8/28/23
Sumo Deadlift:
5-5-5-5-5 | Increasing Weight
3 Rounds - 1 Minute Stations | 30” Rest:
Eye Level KB Swings (32/24 kg)
Overhead Walking Lunge (45/25 lbs)
Sit-ups
Score = Total Reps
Rx1 = 24/16 kg
Rx3 = 40/28 kg
Tuesday - 8/29/23
10 Minute AMRAP x 2 | 3 Minutes Rest:
30 Double Unders
20 Air Squats
10 Hand Release Push-ups
5 Toes to Bar
Score = Total Rounds + Reps (2 Scores)
Wednesday - 8/30/23
Complex
5 Sets - Increasing Weight:
2 Push Press + 3 Jerks
Score = Weight
3 Rounds - For Time:
500m Row
10 Shoulder to Overhead (135/95 lbs)
Score = Total Time
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Thursday - 8/31/23
Back Squat:
4-4-4-4-4 | Increasing*
*200m KB Farmer’s Carry after Each Round (24/16 kg)
Score = Weight
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Friday 9/1/23
E4MOM x 6:
500m Bike
10 V-Ups
10 Alt. DB Snatch (50/35 lbs)
Max Ring Dips
Score = Total Ring Dips
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
