Week of 9/18/23 - 9/22/23
Monday - 9/18/23
Front Squat:
3-3-3-3-3 | Increasing Weight
For Time:
Buy-in:
1000m Bike
21-15-9:
MB Box Step-Overs (20/14 lbs)(24/20")
Toes To Bar
Cash-out:
1000m Bike
Tuesday - 9/19/23
3 Minute AMRAP’s:
Sled Push (185/125 lbs) (30FT = 1 Rep)
D Ball Over Shoulder
Ski (Cals)
Sledge Hammer
3 Minute Rest after each station
Score = Total Reps
Wednesday -9/20/23
20 Minute AMRAP:
5 L/5 R Dumbbell Push Jerk (50/35 lbs)
10 Push-ups
15 Cal Row
Score = Total Rounds + Reps
Thursday - 9/21/23
Squat Snatch
2-2-2-2-2 (Increase weight)
Score = Weight
7 Rounds - For Time and Load:
35 Double Unders
1 Snatch attempt
Score = Total Time and Weight Moved
Friday - 9/22/23
For Time:
800m Run
3 Minute Rest
600m Run
3 Minute Rest
400m Run
3 Minute Rest
200m Run
Score = Total Time (Include rest)
“Tabata” Alt. Movements (8 Rounds 20" work/10" rest each)
Sit-ups
Jumping Lunges
Score = Total Reps
