Week # 6 of 6
Monday 2/5/2024
Strength
Thruster
1 Rep Max
Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull Up
Tuesday 2/6/2024
Conditioning
CFNYC Aerobic Baseline
For Time
50/40 Calorie Assault Bike
300 Double Unders
50 Burpees to 6 inch Target
2,000/1,600m Row
Wednesday 2/7/2024
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
13 minute AMRAP
10 Alternating Russian Kettlebell Swings (24/16, Rx+ 28/20)
10 Box Step Overs (Rx+ Box Jump Overs)
10 Sit Ups (Rx+ V-Up)
30 Double Unders
Thursday 2/8/2024
Strength
A1. Tempo Back Squat (31X1), 5 sets of 5, building
A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)
Conditioning
12 minute AMRAP
1 Handstand Push Up
2 Toes to Bar
4 Wall Ball
2 Handstand Push Up
4 Toes to Bar
6 Wall Ball
3 Handstand Push Up
6 Toes to Bar
9 Wall Ball…
Friday 2/9/2024
Strength
A1. Touch and Go Power Snatch, 4 Rep Max
A2. Gorilla Row, 4 sets of 8-10/side, building
Conditioning
5 Rounds For Time
5 Hang Power Cleans (95/65, Rx+ Hang Power Snatch)
10 Front Rack Reverse Lunges (Rx+ Overhead Reverse Lunges)
15/12 Calorie Row
Saturday 2/10/2024
Strength
A1. Bench Press, 4 sets of 6-8, building
A2. Ring Muscle Up Practice (Rx+ Strict), 4 sets
A3. Double Under Practice, 4 sets
Conditioning
EMOM for 15
S1: 6-8 Single Arm Devils Press (50/35)
S2: 12-16 Alternating Hang Dumbbell Squat Clean (50/35)
S3: 8-10/side Forearm Plank DB/KB Drag
