Week of 8/7/23 - 8/11/23
Monday - 8/7/23
20 Minute AMRAP:
10 Shoulder to Overhead (115/75 lbs)
10 Toes to Bar
10 Box Jumps (30/24")
Score = Total Rounds + Reps
Rx1= 24/20" Box
Rx3= 135/95 lbs
Tuesday - 8/8/23
Time Trials:
1000m Row x 2 (4 Minute Rest)
Score = Total Time (2 Scores)
For Time
21-15-9-15-21:
Wall-Ball (20/14 lbs)
Double Kettlebell Deadlift (24/16 kg)
Score = Total Time
Rx1= 16/12 kg Rx3= 32/24 kg
Wednesday - 8/9/23
For Time:
400m Run
100 Double Unders
400m Run
75 Sit-ups
400m Run
50 Lunges
400m Run
25 Handstand Push-up
Score = Total Time
Thursday - 8/10/23
Overhead Squat
1-1-1-1-1-1-1
Score = Weight
3 Rounds - 1 Minute Max Reps:
Alt. Dumbbell Squat Snatch (40/25 lbs)
Pull-up
Rest
Score = Total Reps
Rx1=30/15 lbs
Rx3= 50/35 lbs
Friday - 8/11/23
EMOM x 7
3 Hang Power Clean (Same Weight)
Score = Weight
3 Minute AMRAP x 2:
6 Burpees
12 Hang Power Cleans (95/65 lbs)
3 Minute Rest
Score = Total Rounds + Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs
