Week of 9/30/24 - 10/4/24
Monday - 9/30/24
5 Rounds - For Time:
30' Single Arm Overhead Dumbbell Lunge (50/35 lbs)
30' Single Arm Overhead Dumbbell Lunge (Opp. Arm)
15/12 Cal Bike
10 Ring Dips
Score = Total Time
Rx1 = 5 Ring Dips
Rx3 = 70/50 lbs
Tuesday - 10/1/24
Hang Power Clean
5-5-3-3-1-1-1-1
Score = Weight
For Time
21-15-9:
Hang Power Cleans (135/95 lbs)
Box Jumps (30/24 lbs)
Score = Total Time
Rx1= 24/20 in Box Jump
Rx3= 155/105 lbs
Wednesday - 10/2/24
20 Minute AMRAP:
10 Toes to Bar
10 Shuttle Run Burpees (30FT)
15 Wall-Ball (20/14 lbs)
Score = Total Rounds + Reps
Thursday - 10/3/24
6 Rounds - Not For Time:
20” L-Sit
250m Ski
60’ Sled Push (225/155 lbs)
120’ D Ball Carry
Score = Weight of D Ball (6 Scores)
Friday - 10/4/24
Bear Complex
1-1-1-1-1
Score = Weight
As many reps as possible in 9 Minutes :
3 Min Bear Complex (115/75 lbs)
2 Min Rest
3 Min Row (Cals)
2 Minute
3 Min Bear Complex (115/75 lbs)
Score = Total Reps (3 Scores)
Rx1= 95/65 lbs
Rx3= 135/95 lbs
