Week of 1/22/24 - 1/26/24
Monday - 1/22/24
7 Rounds - 2 Minute AMRAP:
12/9 Cal Bike
Max Hang Clean & Jerk (95/65 lbs)
2 Minute Rest after each round
Score = Total Reps of C&J
Rx= 75/55 lbs
Rx3= 115/75 lbs
Tuesday - 1/23/24
Front Squat
5x3 (Same Weight) Score = Weight
3 Rounds - For Time:
25 Med-Ball Cleans (20/14 lbs)
75 Double Unders
10 Minute Cap
Score = Total Time
Rx1= 40 Double Unders
Rx3= Unbroken Double Unders
Wednesday - 1/24/24
For time:
40 Overhead Lunges (50/35 lbs)
30 Toes to Bar
50 Sit-ups
30 Burpees
50 Sit-ups
30 Toes to Bars
40 Overhead Lunges (50/35 lbs)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 1/25/24
EMOM - 20 Minutes:
1 Squat Snatch
Score = Weight Used
Rounds completed in notes
Friday - 1/26/24
Weighted Strict Ring Dip
5x3 (Same Weight)
3 Minute AMRAP's x 3 | 1:30 Rest
3 Minute AMRAP:
Ski (Cals)
3 Minute AMRAP:
Double Dumbbell Box Step Overs (20/16 in) (50/35 lbs)
3 Minute AMRAP:
Wall Walks
Score = Total Reps (3 Scores)
