Week of 9/6/22 - 9/9/22
Tuesday - 9/6/22
Bench Press:
3 x 4
3 x 2
Score = Weight used (2 Scores)
5 Rounds - For Time:
30 Double Unders
3 Wall Walks
Cap = 10 Minutes
Score = Total Time
Rx1= 1 Wall Walk
Rx3= Unbroken Double Unders
Wednesday - 9/7/22
Back Squat
5-5-5-5-5
200m Recovery Run between Sets
3 Rounds - 1 Minute Stations Max Reps
Thrusters (45/33 lbs)
Pull-ups
Rest
Score = Total Reps
Thursday - 9/8/22
21 Minute AMRAP:
120’ Farmer’s Carry (24/16 kg)
15 Box Jump / Step-ups (24/20 in)
9 Burpee to Target (12 Inches)
Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/2 kg
Friday - 9/9/22
Clean Complex:
5 Sets - Increasing Weight
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Squat Clean
The complex must be unbroken
Score = Weight
10 Minutes Ladder
200m Row
+5 Hang Power Cleans (135/95 lbs)
Score = Total Reps
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Happy Birthday Jane!
Happy Birthday Taylor!
