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WEEKLY PROGRAMMING

Week # 3 of 6 Monday 9/26/2022 Strength Back Squat 7 sets of 5, building Conditioning 5 rounds of 40 seconds max reps, 20 seconds

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WEEKLY PROGRAMMING

Week # 2 of 6 WEEK 2 Monday 9/19/2022 Strength Back Squat 8 sets of 4, building Conditioning 14 minute AMRAP: 8 Single Arm Dumbbell

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WEEKLY PROGRAMMING

Week #1 of 6 Monday 9/12/2022 Strength Back Squat 4 sets of 8, building Conditioning 14 minute AMRAP: 2-4-6-8-10 reps of … Goblet Squat (24/16,

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WEEKLY PROGRAMMING

Interim week # 1 of 1 Monday 9/5/2022 Strength Front Squat 4-4-3-3-2-2-1-1 Conditioning “Jackie” 1000m Row 50 Thrusters 30 Pull Ups Tuesday 9/6/2022 Strength Sumo

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WEEKLY PROGRAMMING

Week #6 of 6 Monday 8/29/2022 Strength Deadlift Find a 5 rep max for the day Compare to week 1 Conditioning 15 minute EMOM: M1:

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WEEKLY PROGRAMMING

Week # 5 of 6 WEEK FIVE Monday 8/22/2022 Strength Deadlift 8 sets of 2 (heavier than last week) Conditioning 12 minute AMRAP 1-2-3-4… Strict

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WEEKLY PROGRAMMING

Week # 4 of 6 Monday 8/15/2022 Strength Deadlift 7 sets of 3 (heavier than last week) Conditioning EMOM for 15 M1: 12-15 Dual Kettlebell

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WEEKLY PROGRAMMING

Week # 3 of 6 WEEK THREE Monday 8/8/2022 Strength Deadlift 6 sets of 4 (heavier than last week) Conditioning 2 Rounds 2 minute AMRAP

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WEEKLY PROGRAMMING

Week # 2 of 6 WEEK TWO Monday 8/1/2022 Strength Deadlift 5 sets of 5 (use 2nd heaviest weight lifted last week) Conditioning 15 minute

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WEEKLY PROGRAMMING

Week #2 of 6 Monday 8/1/2022 Strength Deadlift 5 sets of 5 (use 2nd heaviest weight lifted last week) Conditioning 15 minute AMRAP: 3 Strict

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