Week of 6/10/24 - 6/14/24

Week of 6/10/24 - 6/14/24


Monday - 6/10/24
20 Minute AMRAP:

  • 250m Row    

  • 10 Front Squats (115/75 lbs)    

  • 10/7 Ring Dips

    • Score = Total Rounds + Reps

    • Rx1= 95/65 lbs

    • Rx3= 135/95 lbs


Tuesday - 6/11/24
Deadlift

  • 3-3-3-3-3 | Increase 

    • Score = Weight

21-18-15-12: For Time

  • DB Deadlift (50/35 lbs)    

  • Toes to Bar

    • Score = Total Time

    • Rx1= 40/25 lbs

    • Rx3= 60/40 lbs


Wednesday - 6/12/24
5 Rounds - Not For Time (Quality):

  • 400m Run    

  • 15/12 Cal Ski Erg    

  • 60FT Sled Push (225/155 lbs)    

  • 20 Sled Hammer Hits

    • 2 Scores 1. Weight of Sled Push 2. Weight of Sledge Hammer


Thursday - 6/13/24
6 Minute AMRAP x 3 | 3 Minute Rest:

  • 12 Wall-Ball (20/14 lbs)    

  • 6 Burpees    

  • 3 Chest to Bar Pull-ups

    • Score = Total Rounds + Reps (3 Scores)


Friday - 6/14/24
Split Jerk

  • 5 x 2 (Same Weight)

    • Score = Weight Used

3 Rounds - For Time:

  • 50 Double Unders    

  • 15 Strict Press (75/55 lbs)  

    • Score = Total Time

    • Rx1 = 45/35 lbs

    • Rx3= 95/65 lbs