Week of 9/16/24 - 9/20/24

Week of 9/16/24 - 9/20/24


Monday - 9/16/24
Row Time Trials:

  • 4 x 500m (2 Min Rest)

    • Score = Total Time (4 Scores)

3 Rounds - For Time:

  • 60FT Double DB Front Rack Walking Lunge (50/35 lbs)    

  • 180FT Farmer Carry (50/35 lbs)    

  • 10 Handstand Push-ups

    • Score = Total Time

    • Rx1= 5 Handstand Push-ups

    • Rx3= 60/40 lbs


Tuesday - 9/17/24
Bench Press

  • 10-8-6-4-2 | Increasing

    • Score = Weight

For Time:

  • 50 Burpee Pull-ups

    • Score = Total Time

    • Rx+= C2B Pull-ups

    • Rx$ = 25 Burpee Bar Muscle-ups


Wednesday - 9/18/24
Alt. EMOM x 25 Minutes:

  • 10/7 Cal Bike    

  • 20 Eye Level Swings (24/16 kg)  

  • 50 Mountain Climbers    

  • 10 Kettlebell Step-ups (24/16 kg) (24/20 in)    

    • 1 Minute Rest Score = Rounds Completed

    • Rx1= 16/12 kg

    • Rx3= 32/24 kg


Thursday - 9/19/24
20 Minute AMRAP:

  • 200m Run    

  • 10 Back Squats (135/95 lbs) (Off Rack)    

  • 15 V-ups

    • Score = Total Rounds + Reps

    • Rx1= 115/75 lbs

    • Rx3= 135/95 lbs


Friday - 9/20/24
Power Clean

  • 12x1 (Same Weight)

    • Score = Weight