Week # 4 of 6

Monday 9/30/2024

Strength

Back Squat

15 minutes to build to a heavy double

Conditioning

For Time

200 Double Under

100/80 Calorie Row

50 Pull Ups (Rx+ C2B)

50 Wall Balls (20/14)

Tuesday 10/1/2024

Strength

A1. Handstand Push Up, Accumulate 33-35 reps

A2. 1 Clean Pull + 1 Power Clean + 1 Low Hang Power Clean, 4 sets, building

Conditioning

5 Rounds

1:30 AMRAP

10 Deadlifts (135/95, Rx+ 185/125)

5 Hang Power Clean

Burpees with the remaining time

1 minute rest

Wednesday 10/2/2024

Hyrox Metcon

A. Sled Pull 5 x 12.5m (building)



B. 30’ ASCENDING AMRAP



3-6-9-12-15-18…



Kettlebell Swing @ 16/24kg


Kettlebell Headcutter @ 16/24kg


Burpee Broad Jump

Ski or Row Sprint Calories


Thursday 10/3/2024

Strength

A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10

A2. Dumbbell Box Step Up, 3 sets of 5/side, across

Partner Conditioning

18 minute AMRAP

5 Dual Dumbbell Thrusters (2×35/2×50)

10/8 Calorie Row

note: alternate rounds

Friday 10/4/2024

Strength

Power Snatch

Cluster Sets, 4 sets of 1-1-1, building

Conditioning

30-20-10

Alternating Dumbbell Snatch (50/35)

Toes to Bar

Box Step Up (Rx+ 50/35)

Saturday 10/5/2024

Hyrox Metcon

500m Run

50 Kettlebell Deadlifts @ 2x16kg/2x24kg
 (A)

500m Run

50 Ski Calories
 (B)

500m Run

50 Sandbag Walking Lunges @ 10/30kg (C)

500m Run

50 Burpee Broad Jump (D)

500m Run

50m Sled Pull @ 3/5 plates (E)

500m Run

50 Row Calories (F)

500m Run

50 Wall Ball @ 14/20lb