Week of 3/13/23 - 3/17/23
Monday - 3/17/23
Overhead Squat:
3-3-3-3-3 (Increase weight) Score = Weight
For Time:
20 Med Ball Step Overs (24/20" )(20/14 lbs)
30' Shuttle Run x 11
20 Med Ball Step Overs (24/20") (20/14 lbs)
30' Shuttle Run x 11
20 Med Ball Step Overs (24/20") (20/14 lbs)
Score = Total Time
Rx1= 20/16" Box
Rx3= 25/20 lb WB
Tuesday - 3/14/23
4 Minute Stations for Max Reps | 4 Minutes Rest between Stations:
D-Ball Over Shoulder
Ski (Meters)
30' Sled Push (225/155)
L-Sit Hold (scored by time held)
Score = Total Reps / Distance / Time (4 Scores)
Wednesday - 3/15/23
20 Minute AMRAP:
3 Bar Muscle-ups
12 Shoulder to Overhead (115/75 lbs)
3 Bar Muscle-ups
1000m Bike
Score = Total Rounds + Reps
Rx1= C2B Pull-ups
Rx3= 135/95 lbs
Thursday - 3/16/23
Time Trial:
5K Row
Score = Total Time
Friday - 3/17/23
Bench Press
2-2-2-2-2 (Increase Weight)
Score = Weight
3 Rounds - For Time:
15 Power Cleans (95/65 lbs)
15 Burpees
Score = Total Time
Rx1= 75/55 lbs
Rx3= 115/75 lbs
