WEEKLY PROGRAMMING

Week # 5 of 6

Monday 1/29/2024

Strength

Thruster

2-2-2-2-1-1-1-1, building

Conditioning

โ€œFran on Fireโ€

21-15-9

Clusters (75/55, Rx+ 95/65)

Toes to Bar

3x Double Unders

Tuesday 1/30/2024

Accessory

4-5 Rounds

2:00 AMRAP, 10/8 Calorie Bike then Man Makers with remaining time

Rest 3-4 minute between each round

Partner Conditioning

1,000/800m Row

100 Alternating Dumbbell Snatches (50/35)

100 Burpees to 6 Inch Target

1,000/800m Row

Wednesday 1/31/2024

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

4 Rounds For Time

5 Wall Walks

10 Box Jump Overs (24/20)

15 Pull Ups (Rx+ Chest to Bar)

20 Walking Lunges (Rx+ KB Loaded, 24/16)

Thursday 2/1/2024

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

Every 5 minutes for 3 Rounds

25 Wall Balls (20/14)

20/16 Calorie Row 

20 Hang Dumbbell Clean and Jerk (50/35)

Friday 2/2/2024

Strength

A1. Touch and Go Power Snatch, 4 sets of 4, building

A2. Gorilla Row, 4 sets of 8-10/side, across

Conditioning

10 minute AMRAP

5 Hang Power Snatch (75/55, Rx+ 95/55)

5 Overhead Squats

5 Toes to Bar (Rx+ 2 Bar Muscle Ups)

Saturday 2/3/2024

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

EMOM 16

M1: 10 Strict Presses (AHAP)

M2: 20 Alternating RKBS (AHAP)

M3: 30-50 Double Unders

M4: 40 Hollow Body Flutter Kicks + 40 Russian Twists

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