Week of 2/12/24 - 2/6/24

Week of 2/12/24 - 2/6/24


Monday - 2/12/24
Deadlift:

  •  3-3-3-2-2-2 | Increasing

7 Rounds - For Time:

  • 3 C2B Pull-ups  

  • 6 Box Jumps (24/20”)  

  • 9 Deadlifts (185/125 lbs)

    • Score = Total Rounds + Reps  

    • Rx1= Pull-ups  

    • Rx3= Bar Muscle-ups


Tuesday - 2/13/24
20 Minute AMRAP:

  • 10 Line Facing Burpees  

  • 1 Wall Climb  

  • 10 Wall Ball (20/14 lbs)  

  • 1 Wall Climb  

  • 10/7 Cal. Bike

    • Score = Total Rounds + Reps


Wednesday - 2/14/24
Front Squat:

  • 2-2-2-2-2 | Increasing

For TIme:

  • 200 Double Unders  

  • 100 Sit-ups  

  • 50 Front Squats (empty bar)  

    • Score = Total Time


Thursday - 2/15/24
EMOM x 24

  • 1) Alt. DB Snatch (50/35 lbs)

  • 2) Push-ups

  • 3) Ski (Cal) Rotate through stations, 8 times at each

    • Score = Total Reps Each Movement (3 Scores), goal is to try and maintain a number for each movement

    • Rx1= 40/25 lbs

    • Rx3= 60/40 lbs


Friday - 2/16/24
Barbell Complex
Establish a Max

  • 1 Power Clean    

  • 2 Hang Power Cleans    

  • 1 Jerk

3 Min AMRAP x 3

  • 21/15 Calorie Row    

  • Max Power Cleans (135/95 lbs)

    • Score = Total reps of Power Cleans (3 Scores)

    • Rx1= 115/75 lbs

    • Rx3= 155/105