Week of 1/15/24 - 1/19/24
Monday - 1/15/24
Hang Power Clean:
3-3-3-3-3 | Same Weight
9 Minute Ladder:
+1 Hang Power Clean (135/95 lbs)
15 Double Unders
Score = Rounds Completed + Reps
Rx1 = 115/75 lbs
Rx3 = 155/105 bs
Example: 8+20 = Round of 8 HPC + (15 DU’s + 5 HPC)
Tuesday - 1/16/24
21 Minute AMRAP:
180’ Shuttle Run (20’ x 9)
500m Bike
180’ Shuttle Run (20’ x 9)
18 Wall Ball (20/14 lbs)
Score = Total Rounds + Reps
Wednesday - 1/17/24
Bench Press:
5 x 5 | Same Weight
For Time:
50 Burpee Pull-ups
Thursday - 1/18/24
E3MOM x 8
2:30 Work | :30 Rest
10 Sit-ups
8 Box Jumps (24/20”)
10 Kettlebell Swings (24/16 kg)
Max Cal Row
Score = Total Cal
Rx1 = 16/12 kg
Rx3 = 32/24 lbs
Friday - 1/19/24
Back Squat:
2-2-2-2-2 | Increasing
4 Rounds - 1 Minute Stations | 30” Rest:
Back or Front Squats (95/65 lbs)
Push-ups
Score = Total Reps
Rx1 = 75/55 lbs
Rx3 = 135/ 95 lbs
