Week of 9/23/24 - 9/27/24
Monday - 9/23/24
3 Rounds - For Time:
400m Run
21 Eye Level Kettlebell Swings (24/16 kg)
12 Goblet Squats (24/16 kg)
Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Tuesday - 9/24/24
5 Rounds - 1 Minute Stations:
Step-ups (24/20”)
Handstand Push-ups
Double DB Deadlifts (50/35 lbs)
Rest
Score = Total Reps
Rx1 = 40/25 lbs
Rx3 = Wall Facing HSPU
Wednesday - 9/25/24
2 Rounds - For Time:
1,000m Row
25 Burpees over Rower
15 Power Snatch (115/75 lbs)
Score = Total Time
Rx1 = 95/65 lbs
Rx3 = 135/95 lbs
Thursday - 9/26/24
3 Min AMRAP x 5 | 1 Minute Rest
10/7 Calorie Bike
15 Sit-ups
Max Wall Ball (20/14 lbs)
Score = Total Reps Wall Ball (5 Scores)
Friday - 9/26/24
Pausing Bench Press:
3-3-3-3-3 | Increasing
3” Pause at bottom of each rep
5 Rounds - For Time:
40 Double Unders
20 Alt Single Leg V-Ups
Score = Total Time
