Week of 6/17/24 - 6/21/24

Week of 6/17/24 - 6/21/24

Monday - 6/17/24
Pausing Back Squat

  • 3-3-3-3-3    

    • 3” Pause at Bottom

EMOM x 14

  • Odd - Max Wall Ball (20/14 lbs)    

  • Even - Rest

    • Score = Total Reps of Wall Ball

Tuesday - 6/18/24
4 Rounds - For TIme:

  • 400m Run    

  • 8 Power Cleans (155/105 lbs)  

  • 16 Burpees over Bar    

    • Score = Total Time

    • Rx1 = 135/95 lbs

    • Rx3 = 185/125 lbs

Wedesnday - 6/19/24
10 Minute AMRAP x 2
3 Minutes Rest

Buy-in: 60/42 Cal Row
AMRAP:

  • 10 Push-ups    

  • 15 Box Jump Overs (24/20”)    

  • 20 DB Hang Power Snatch (50/35 lbs) (single DB - 10 per arm)

    • Score = Total Rounds + Reps  

    • Rx1 = 40/25 lbs  

    • Rx3 = 60/40 lbs

Thursday - 6/20/24
For Time:

  • 400m Farmer’s Carry

    • Score = Total Time

    • No Rx Weight    

    • Suggested = 24/16 kg

For Max Reps
3 Minutes AMRAP x 4 | 1 Minute Rest:

  • 50 Double Unders  

  • Max Toes to Bar  

  • Max Sit-ups  

  • Max Toes to Bar    

  • Max Sit-ups

    • Score = Total Reps (4 Scores)

Friday - 6/21/24
5 Rounds - For a Good Time:

  • 5 Bench Press | Same Weight  

  • 2 Rope Climbs

    • Score = Bench Weight