Week of 9/26/22 - 9/30/22
Monday - 9/26/22
4 Rounds - 1 Minute Stations Max Reps:
L-Sit (5” = 1 rep) Row (Cals)
Sit-up
DB Overhead Walking Lunge (50/35 lbs)
30” Rest after each station
Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 9/27/22
Time Trial:
1 Mile Run
Score = Total Time
10 Minute AMRAP:
30” plank hold
30” Hollow hold
30” Squat hold
30” Chin over the bar hold
Score = Total Rounds + Reps
Wednesday - 9/28/22
Squat Clean & Jerk
5-5-3-3-1-1-1-1
Score = Weight used
3 Rounds - For Time:
50 Double Unders
15 Clean & Jerk (95/65 lbs)
Cap = 10 Minutes
Score = Total Time
Rx1= 30 Double Under
Rx3= 115/75 lbs
Thursday - 9/29/22
For Time
25-20-15-10-5:
Toes to Bar
180FT Farmer Carry
Farmer Carry (24kg KB/50 lbs DB) (16/kg KB/35 lbs DB)
Score = Total Time
Friday - 9/30/22
5 Rounds - Not For Time:
5 Back Squats (225/155 lbs)
10 Burpees
200m Run
15/12 Cal Ski
Score = Weight Used
Rx1= 185/125 lbs
Rx3= 275/185 lbs
Happy Birthday Barry!
Happy Birthday Courtney!
