Week of 5/16/23 - 5/19/23

Week of 5/16/23 - 5/19/23


Monday - 5/16/23
Back Squat

  • 5-5-5-5-5 | Increasing Weight

12 Minute AMRAP:

  • 6 Toe to Bar  

  • 9 Push-ups  

  • 12 Front Rack Lunges (95/65 lbs)

    • Score = Total Rounds + Reps  

    • Rx1= 75/55 lbs  

    • Rx3= 115/75lbs


Tuesday - 5/17/23
EMOM: 10 Minutes

  • 1 Power Clean    

  • 1 Hang Power Clean    

  • 1 Jerk

    • Score = Weight  

    • 1-5 = Weight 1  

    • 6-10 = Weight 2

    • *Must hold onto the bar for the whole complex

4 Rounds - For Time:

  •  200m Run    

  • 4 Power Cleans (135/95 lbs)    

  • 12 Wall Ball ( 20/14 lbs)    

  • 4 Hang Power Cleans (135/95 lbs)    

    • Score = Total Time  

    • Rx1 = 115/75 lbs  

    • Rx3 = 155/105 lbs


Wednesday - 5/18/23
22 Minute AMRAP:

  • 36 Double Unders or Crossovers  

  • 18 Cal Row  

  • 12 Alt. DB Snatch (50/35 lbs)  

  • 6 Alt. Single Arm Devil’s Press (50/35 lbs)    

    • Score = Total Rounds + Reps  

    • Rx1 = 40/25 lbs  

    • Rx3 = 55/35 lbs


Thursday - 5/19/23
5 Rounds - 1 Minute Stations for Max Reps | 30” Rest after Each Station:

  • Bike (Calories)    

  • Sit-ups    

  • Pull-ups      

    • Score = Total Reps


Friday - 5/20/23
5 Rounds - Not for Time:

  •  5 Bench Press (Increasing Weight)    

  • 6 D-Ball Over Shoulder    

  • 7 Box Jumps (30/24”)    

  • 10/7 Calorie Ski  

    • Score = Bench Press Weight (5 scores)