Week of 7/8/24 - 7/12/24

Week of 7/8/24 - 7/12/24


Monday - 7/8/24
20 Minute AMRAP:

  • 1,000m Bike  

  • 15 Med-Ball Step-Up Overs (24/20") (20/14 lbs)  

  • 10/7 Strict Pull-ups

    • Score = Total Rounds + Reps 


Tuesday - 7/9/24
Front Squat:

  • 5-5-5-5-5 | Increasing

3 Rounds - For Time:

  • 15 Bar Facing Burpees  

  • 10 Squat Cleans (115/75 lbs)

    • Score = Total Time  

    • Rx1= 95/65 lbs  

    • Rx3= 135/95 lbs


Wednesday - 7/10/24
Strict Press:

  • 3-3-3-3-3 | Increasing

3 Rounds - 1 Minute Stations | 30" Rest:

  • Ski (Cals)  

  • Double DB Shoulder to Overhead (50/35 lbs)  

  • Low Plank Hold (Every 5” = 1 rep)

    • Score = Total Reps  

    • Rx1= 40/25 lbs  

    • Rx3= 60/40 lbs


Thursday - 7/11/24
"Jerry"

  • 1 Mile Run  

  • 2,000m Row  

  • 1 Mike Run

    • Score = Total Time


Friday - 7/12/24
EMOM - 10 Minutes

  • 3 Hang Power Snatch

    • Score = Weight

10 Minute AMRAP:

  • 20 Kettlebell Snatch (24/16 kg) (10 each arm)  

  • 20 Lunges  

  • 40 Double Unders

    • Score = Total Rounds + Reps  

    • Rx1 = 16/12 kg  

    • Rx3 = 32/24 kg