Week of 10/7/24 - 10/11/24
Monday - 10/7/24
Back Squat:
5 x 3 | Same Weight
7 Minute AMRAP:
7 Burpee Box Jump Overs (24/20”)
7 Thrusters (95/65 lbs)
Score = Total Rounds + Reps
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs
Tuesday - 10/8/24
Pull-ups:
Kipping Skill Work
-or-
Strict / Weighted
5 x 3
4 Rounds - 1 Minute Stations
Ski (Cals)
Pull-ups
Alt. DB Hang Clean & Jerk (50/35 lbs)
Rest Score = Total Reps
Rx1= 40/35 lbs
Rx3= 60/40 lbs
Wednesday - 10/9/24
Power Clean:
5 x 2 | Same Weight
2 Rounds - For Time:
2,000m Bike
20 Power Cleans (135/95 lbs)
Score = Total Time
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Thursday - 10/10/24
6 Minute AMRAP x 3 | 3 Minutes Rest:
40 Double Unders
20 Wall Ball (20/14 lbs)
10 Alt. Single Arm Devil’s Press (50/35 lbs)
Score = Total Rounds + Reps (3 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Friday - 10/11/24
Bench Press:
3-3-3-3-3 | Increasing
For Time | 10-9-8-7-6-5-4-3-2-1:
Push-ups
1 Rope Climb after Each Round
Score = Total Time
