Week of 9/12/22 - 9/16/22
Monday 9/12/22
Overhead Lunge
Max Weight - 20’ Distance
Score = Weight Used
4 Rounds - Every 3 Minutes
10 Box Jump Over
10 Push Press (95/65 lbs)
15 Sit-up
Score = Time (4 Scores)
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Tuesday - 9/13/22
22 Minute AMRAP:
18 KB Swings (24/16 kg) (eye level)
14 Burpees
10/7 Strict Pull-ups
Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg
Wednesday - 9/14/22
Strict Weighted RIng Dip
5x2 (Same Weight)
Score = Weight Used
For Time
18-16-14-12-10-8-6-4-2:
Dumbbell Overhead Squat (50/35 lbs)
500m Bike (after each round)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 9/15/22
For Time:
800m Run
2 Min Rest
600m Run
2 Min Rest
400m Run
Score = Total Time
Power Clean
2-2-2-2-2
Score = Weight Used
Friday - 9/16/22
20 Minute AMRAP:
100 Double Unders
50 Wall Balls (20/14 lbs)
40 Cal Row
30 Alt. DB Snatch (50/35 lbs)
20 Toes-to-bars
10 Bar Muscle-ups
Score = Total Rounds + Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Happy Birthday Paul!
Happy Birthday Heidi!
