Week of 1/16/23 - 1/20/23
Monday - 1/16/23
For Time:
27/21 Bike (Cals)
30 Overhead Walking Lunges (45/25 lbs)
30 Burpee-to-Plate
15 Ring Dips
27/21 Bike (Cals)
15 Ring Dips
30 Burpee-to-Plate
30 Overhead Walking Lunges (45/25 lbs)
27/21 Bike (Cals)
Score = Total Time
Tuesday - 1/17/23
Back Squat:
3-3-3-3-3 | Increasing Weight
Score = Weight
12 Minute AMRAP:
6 Strict Pull-ups
12 Double Dumbbell Front Squats (50/35 lbs)
24 Double-Unders
Score = Total Rounds + Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Wednesday - 1/18/23
3 Minute Rounds x 5
2 Minutes Rest:
10 Shoulder to Overhead (135/95 lbs)
Row (Max Distance)
Score = Max Distance Row (meters, roll over counts)
Rx1= 115/75 lbs
Rx3= 155/105 lbs
Thursday - 1/19/23
Bench Press:
5-3-3-3-1-1-1-1
Score = Weight
3 Rounds - 1 Minute Stations for Max Reps:
Push-ups
Ski (Cals)
Sit-ups
Rest
Score = Total Reps
Friday - 1/20/23
Main Site
With a running clock, every minute perform 1 lift. Men increase by 10 pounds, Women increase by 5
Start with an empty Barbell:
Snatch as long as possible
Clean as long as possible
Deadlift as long as possible
1) Snatch
2) Clean
3) Deadlift
Score = 3 scores
