WEEKLY PROGRAMMING

Week # 1 of 6

Monday 2/19/2024

Strength

A1. Romanian Deadlift, 5 sets of 5, building

A2. Strict Press, 5 sets of 5, building

Conditioning

“Dork”

6 Rounds For Time

60 Double Unders

30 American Kettlebell Swings (24/16)

15 Burpees

Tuesday 2/20/2024

Strength

Hang Squat Snatch

10 sets of 2, building

Conditioning

Every 4 minute for 4 Rounds

12 Overhead Squats (95/65, Rx+ 115/75)

16 Pull Ups (Rx+ Chest to Bar)

20/16 Calorie Row

Wednesday 2/21/2024

Conditioning

Partner Conditioning

5 Rounds

“Frenemy”

F1: 500m Row

F2: AMRAP 

5 Push Ups

10 Side Step Russian Kettlebell Swings (24/16)

10 Alternating Gorilla Rows (24/16)

Thursday 2/22/2024

Strength

A1. Front Squat, 7 sets of 3, building

A2. Strict Handstand Push Up, Accumulate 30 reps

Conditioning

30-20-10

Single Arm Dumbbell Thruster (50/35)

Goblet Box Step Up (24/20)

Sit Up

Friday 2/23/2024

Strength

EMOM for 15 minutes

M1: Deadlift, 5 reps, building

M2: Strict Pull Up, max unbroken set

M3: L-Sit, max hold

Conditioning

5 Rounds

2 minutes on

5 Power Cleans (115/75, Rx+ 155/105)

10 Toes to Bar

Double Unders with remaining time

1 minute rest

Saturday 2/24/2024

Strength

A1. Handstand Hold (Rx+ Walking), 4 sets of practice 

A2. Dumbbell Bench Press, 4 sets of 8-12, building

A3. Pendlay Row, 4 sets of 8-12, building

Conditioning

12 minute AMRAP

3 Chest to Bar Pull Ups (Rx+ 1 Bar Muscle Up)

6 Alternating Single Arm Devils Press (50/35)

12/9 Calorie Row

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