Week of 2/26/24 - 3/1/24
Monday - 2/26/24
Power Clean:
3-3-3-3-3 | Increasing
Touch & Go
9 Minute Ladder:
+1 Power Clean (135/95 lbs)
+3 Air Squats
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Score = Round of Power Clean Completed + Reps
example: 6+20 = 6 Power Cleans + 18 Air Squats & 2 Power Cleans in round of 8
Tuesday - 2/27/24
Push Press + Jerk
5 sets increasing weight
2 Push Press
3 Push Jerk
3 Minute AMRAP x 3 | 1 Minute Rest
15/12 Cal Row
20 DB Single Arm S2O (50/35 lbs) (10 per arm)
Score = Total Rounds + Reps (1 Score)
Wednesday - 2/28/24
20 Minute AMRAP:
5 Burpee Pull-ups
10 Box Jump Overs (24/20”)
20 Eye Level Kettlebell Swings (24/16 kg)
Score = Total Time
Rx1 = Pull-ups
Rx3 = Bar Muscle-ups
Thursday - 2/29/24
For Time
10-9-8-7-6-5-4-3-2-1:
Deadlifts (225/155 lbs)
Handstand Push-ups
Bike (Cal)
Score = Total Time
Rx1= 185/125 lbs
Rx3= 275/185 lbs
Friday - 3/1/24
6 Rounds - Not For Time:
5 Bench Press (AHAP)
9/7 Cal Ski
180’ KB Farmer’s Carry
Score = Weight Used
Score 1 = Bench Press
Score 2 = Farmer Carry weight
