Week # 3 of 6
Monday 1/15/2024
Strength
Thruster
4-4-3-3-2-2, building
Conditioning
5 Rounds
5 Front Squats (95/65, 135/95) (Rx+ Hang Squat Clean)
5 Push Presses
10 Wall Balls (20/14)
Rest 1 minute after each round
Tuesday 1/16/2024
Accessory
3-4 Rounds
A1. Assault Bike Sprint, 15 on/15 off x2
A2. Max Effort Bar Hang (Rx+ Single Arm)
A3. Max Hollow Rocks in 1 minute
Conditioning
3 minute AMRAP
Assault Bike
1 minute rest
6 minute AMRAP
Burpee Toes to Bar
1 minute rest
6 minute AMRAP
Calorie Row
1 minute rest
3 minute AMRAP
Double Unders
Wednesday 1/17/2024
Strength
A1. High Box Step Up, 3 sets of 7-8/side (Rx+ Pistol)
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)
A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)
Conditioning
16 minute AMRAP
1 Strict Pull Up
2 Wall Walks
4 Dumbbell Snatches (50/35)
8 Sit Ups (Rx+ V-ups)
12 Step Ups (24/20)
Thursday 1/18/2024
Strength
A1. Tempo Back Squat (31X1), 5 sets of 5,across (2.5-5lb heavier than last week)
A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)
Conditioning
For Time
15-10-5
Ring Dip
30-20-10
Calorie Row
60-40-20
Air Squat
Friday 1/19/2024
Strength
A1. Touch and Go Power Snatch, 4 sets of 1-1-1-1, buidling
A2. Gorilla Row, 4 sets of 8-10/side, across
Conditioning
Every 4 minutes for 4 Rounds
10 Hang Power Snatches (95/65, Rx+ 115/75)
15 Chest to Bar Pull Ups (Rx+ 8 Bar Muscle Ups)
20 Deadlifts
Saturday 1/20/2024
Strength
A1. Bench Press, 4 sets of 6-8, across
A2. Ring Muscle Up Practice (Rx+ Strict), 4 sets
A3. Double Under Practice, 4 sets
Conditioning
5 Rounds For Time
5 Strict Pull Up
10 Strict Presses (AHAP unbroken)
50 Double Unders
