Week of 9/19/22 - 9/26/22
Monday - 9/19/22
Pausing Front Squats:
3-3-3-3-3
3” Pause in Bottom
2 Rounds - For Time:
400m Run
16 Front Squats (95/65 lbs)
8 Burpees Over Bar
Score = Total Time
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs
Tuesday - 9/20/22
Pausing Bench Press:
3-3-3-3-3
3” Pause in Bottom
3 Minute Stations for Max Reps | 1 Minute Rest:
Plate Push-ups
Toes to Bar
Row (Cal)
Score = Total Reps
Plate Push-up = Single 25# Plate with hands on edge, narrower grip similar to a Diamond Push-up
Wednesday - 9/21/22
10 Minute AMRAP x 2 | 3 Minutes Rest:
21 Kettlebell Swings (24/16 kg)
15 Box Jumps (24/20”)
9 Calorie Bike
Score = Total Rounds + Reps (1 Score, start 2nd AMRAP where 1st ended)
Thursday - 9/22/22
5 Rounds - For Time:
200m Run
20 Wall Ball (20/14 lbs)
20 Grasshoppers
20 Sit-ups
Score = Total Time
Friday - 9/23/22
EMOM x 9
3 Position Power Snatch
High Hang
Low Hang
Ground
Score = Total Weight
Option to increase / adjust weight every 3rd round
Open Workout 11.1
10 Minute AMRAP
30 Double Unders
15 Power Snatch (75/55 lbs)
Score = Total Rounds + Reps
