Week of 10/14/24 - 10/18/14
Monday - 10/14/24
Strict Press
7x3 (Same Weight)
Score = Weight
12 Minute AMRAP:
6 Burpees
12/9 Cal Bike
24 Double Unders
Score = Total Rounds + Reps
Tuesday - 10/15/24
For Time:
500m Ski
50 Hang Power Snatch (75/55 lbs)
500m Ski
75 Lunges
500m Ski
100 Sit-ups
500m Ski
Score = Total Time
Rx1= 45/35 lbs
Rx3= 95/65 lbs
Wednesday - 10/16/24
4 Rounds - 1 Minute work/30” Rest:
Dumbbell Hang Power Clean (40/25 lbs)
Row (Cals)
Low Plank Hold (every 10" = 1 rep)
Box Jumps/Step-ups (24/20 in)
Score = Total Reps
Rx1= 30/15 lbs
Rx3= 50/35 lbs
Thursday - 10/17/24
Front Squat
3-3-3-3-3
Score = Weight
3 Rounds - For Time:
20 Wall-Ball (20/14 lbs)
20 Shuttle Runs (20FT = 1 rep)
Score = Total Time
Friday - 10/18/24
5 Rounds - Not For Time:
180’ Sled Push/Pull (185/125)
10 Power Cleans (Increase)
20 Alternating Single Leg V-up
Score = Weight of Power Cleans
