Week of 9/16/24 - 9/20/24
Monday - 9/16/24
Row Time Trials:
4 x 500m (2 Min Rest)
Score = Total Time (4 Scores)
3 Rounds - For Time:
60FT Double DB Front Rack Walking Lunge (50/35 lbs)
180FT Farmer Carry (50/35 lbs)
10 Handstand Push-ups
Score = Total Time
Rx1= 5 Handstand Push-ups
Rx3= 60/40 lbs
Tuesday - 9/17/24
Bench Press
10-8-6-4-2 | Increasing
Score = Weight
For Time:
50 Burpee Pull-ups
Score = Total Time
Rx+= C2B Pull-ups
Rx$ = 25 Burpee Bar Muscle-ups
Wednesday - 9/18/24
Alt. EMOM x 25 Minutes:
10/7 Cal Bike
20 Eye Level Swings (24/16 kg)
50 Mountain Climbers
10 Kettlebell Step-ups (24/16 kg) (24/20 in)
1 Minute Rest Score = Rounds Completed
Rx1= 16/12 kg
Rx3= 32/24 kg
Thursday - 9/19/24
20 Minute AMRAP:
200m Run
10 Back Squats (135/95 lbs) (Off Rack)
15 V-ups
Score = Total Rounds + Reps
Rx1= 115/75 lbs
Rx3= 135/95 lbs
Friday - 9/20/24
Power Clean
12x1 (Same Weight)
Score = Weight
