Week of 5/8/23 - 5/12/23

Week of 5/8/23 - 5/12/23


Monday - 5/8/23
20 Minute AMRAP:

  • 15/12 Cal Bike    

  • 12 H.R. Push-ups      

  • 9 DB Step Overs (24/20 in) (50/35 lbs)

    • Score = Total Rounds + Reps

    • Rx1= 40/25 lbs

    • Rx3= 60/40 lbs


Tuesday - 5/9/23
Overhead Squat

  • 5x3 (Same Weight)

    • Score = Weight

For Time:

  • 75 Sit-ups    

  • 25 Overhead Squats (115/75 lbs)

    • Score = Total Time

    • Rx1= 95/65 lbs

    • Rx3= 50 GHD Sit-ups


Wednesday - 5/10/23
“Tabata”

  • Kettlebell Swings (24/16 kg)    

  • Burpees    Ski (Cals)    

  • Reverse Lunge

    • 8 Rounds - 20” Work/10” Rest each 1 Minute Rest Between Movements

    • Score = Total Reps (4 Scores)


Thursday - 5/11/23
Clean & Jerk

  • 3-3-3-3-3 | Increasing

    • Score = Weight

10 Minute AMRAP:

  • 200m Run    

  • 15 Clean & Jerk (95/65 lbs)

    • Score = Total Time

    • Rx1= 75/55 lbs

    • Rx3= 115/75 lbs


Friday - 5/12/23
Weighted Strict Pull-up

  • 7x3 (Same Weight)

3 Rounds - 1 Minute Station For Max Reps:

  •  Pull-ups    

  • Air Squats    

  • Row    

  • Rest

    • Score = Total Reps