Week of 2/25/24 - 3/1/24

Week of 2/26/24 - 3/1/24


Monday - 2/26/24
Power Clean:
 

  • 3-3-3-3-3 | Increasing    

    • Touch & Go

9 Minute Ladder:

  • +1 Power Clean (135/95 lbs)    

  • +3 Air Squats

    • Rx1 = 115/75 lbs

    • Rx3 = 155/105 lbs

    • Score = Round of Power Clean Completed + Reps

      • example: 6+20 = 6 Power Cleans + 18 Air Squats & 2 Power Cleans in round of 8


Tuesday - 2/27/24
Push Press + Jerk
5 sets increasing weight

  • 2 Push Press    

  • 3 Push Jerk

3 Minute AMRAP x 3 | 1 Minute Rest

  • 15/12 Cal Row  

  • 20 DB Single Arm S2O (50/35 lbs) (10 per arm)    

    • Score = Total Rounds + Reps (1 Score)


Wednesday - 2/28/24
20 Minute AMRAP:

  • 5 Burpee Pull-ups  

  • 10 Box Jump Overs (24/20”)  

  • 20 Eye Level Kettlebell Swings (24/16 kg)  

    • Score = Total Time  

    • Rx1 = Pull-ups    

    • Rx3 = Bar Muscle-ups


Thursday - 2/29/24
For Time
10-9-8-7-6-5-4-3-2-1:

  • Deadlifts (225/155 lbs)  

  • Handstand Push-ups  

  • Bike (Cal)

    • Score = Total Time  

    • Rx1= 185/125 lbs  

    • Rx3= 275/185 lbs


Friday - 3/1/24
6 Rounds - Not For Time:

  • 5 Bench Press (AHAP)    

  • 9/7 Cal Ski    

  • 180’ KB Farmer’s Carry

    • Score = Weight Used

    • Score 1 = Bench Press

    • Score 2 = Farmer Carry weight