Week of 9/25/23 - 9/29/23
Monday - 9/25/23
Back Squat:
8-8-8-8-8 | Increasing Weight
9 Minute Ladder:
+5 Wall Ball (20/14 lbs)
10/7 Cal Row
Score = Total Reps of Wall Ball
Tuesday - 9/26/23
10 Minute AMRAP x 2 | 5 Minutes Rest:
5 Burpee Box Jump Overs (24/20”)
10 Cal Bike
15 Kettlebell Swings (24/16 kg)
Score = Total Rounds + Reps (2 Scores)
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Wednesday - 9/27/23
For Time:
600m Run
30 Power Cleans (115/75 lbs)
60 Double Unders
2 Minute Rest
400m Run
20 Power Cleans (135/95 lbs)
40 Double Unders
2 Minute Rest
200m Run
10 Power Cleans (155/105 lbs)
20 Double Unders
Score = Total Time (including rest)
Rx1= 95-115-135 || 65-75-85
Rx3= 155-185-205 || 105-125-145
Thursday - 9/28/23
4 Rounds of 90” Stations | 30” Rest
Toes to Bar
Shoulder to Overhead (95/65 lbs)
KB Goblet Lunges (24/16 kg)
Score = Total Time
Rx1= 16/12 kg
Rx3= 115/75 lbs
Friday - 9/29/23
5 Rounds - Not for Time:
5 Bench Press | Same Weight
5 Deadlifts | Same Weight
10 Double DB Curls
Score 1 = Bench Weights
Score 2 = Deadlift Weights
