Week of 6/5/23 - 6/9/23
Monday - 6/5/23
Time Trials:
Row 500m x 4 (2 Min Rest)
Score = Total Time (4 Scores)
For Time:
100 Lunges
100 Sit-ups
Score = Total Time
Tuesday - 6/6/23
4 Rounds - 1 Minute Station Max Reps:
Double Kettlebell Clean (16/12 kg)
Bike (Cals)
Push-ups
Ski (Cals)
30” Rest after each station
Score = Total Reps
Wednesday - 6/7/23
Bear Complex
1-1-1-1
Score = Weight
“Air Force”
For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Rx= 95/65 lbs
Every 1 min (starting at 0:00) complete 4 Burpees
Thursday - 6/8/23
“Nicole”
20 Min AMRAP:
400m Run
Max Pull-ups
Score = Total Reps of Pull-ups
“Core Cash-out”
2 Sets:
Max Low Plank Hold
Score = Total Time (2 Scores)
Friday - 6/9/23
3 Rounds - For Time
20 Deadlifts (225/155 lbs)
20 Alt. Pistol Squat
100m Waiter Walk (50/35 lbs)
2 Minute Rest
Score = Total Time (Include Rest)
Rx1= 185/125 lbs
Rx3= 275/185 lbs
