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
