Week of 8/8/22 - 8/12/22
Monday - 8/8/22
Front Squat Clusters
4 Sets
3 x 3 @ 30” Rest
3 Rounds of 3:00 on | 1 Minute Rest
200m Run
7 Wall Ball (20/14 lbs)
Max Front Squats (135/95 lbs)
Score = Total Front Squats
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Tuesday - 8/9/22
Pull-ups:
Skill Work -or- Strict / Weighted 5 x 3
3 Rounds - 1 Minute Stations Max Reps:
Box Jumps (24/20”)
Overhead Dumbbell walking lunge (50/35 lbs)
Alt. DB Hang Clean & Jerk (50/35 lbs
Rest
Score = Total Reps
Rx1= 40/35 lbs
Rx3= 60/40 lbs
Wednesday - 8/10/22
Power Clean
3 x 5 (Touch & Go)
For Time (20 Minute Cap):
15 Lateral Bar Burpees
15 Power Cleans (135/95 lbs)
100 Double Unders
15 Lateral Bar Burpees
15 Power Cleans (135/95 lbs)
100 Double Unders
15 Lateral Bar Burpees
15 Power Cleans (135/95 lbs)
Score = Total Time
Rx1 = 115/75
Rx3 = 155/105
Thursday - 8/11/22
24 Minute AMRAP*:
18/13 Cal Bike
12 Pull-up
18 Sit-ups
*E6MOM + Start of Workout = 200m Farmer’s Carry (24/16 kg)
Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Friday - 8/12/22
Bench Press:
2 x 10
2 x 8
2 x 6
Score = Weight used (3 Scores)
Time / Rep Trials:
30/21 Cal Ski
10/7 Rope Climbs
5 Minutes Max Push-ups
Score = Total Time (3 Scores)
Each Scored Separately, complete in any order, and rest as needed between trials
