Week # 2 of 6

Monday 2/26/2024

Strength

A1. Romanian Deadlift, 5 sets of 5, across

A2. Strict Press, 5 sets of 5, across

Conditioning

Every 2:30 for 5 Rounds

10 Alternating Split Jerks (95/65, Rx+ 135/95)

10 Deadlifts

10/8 Calore Row

Tuesday 2/27/2024

Strength

Snatch complex

10 sets, building

2 Hang Squat Snatches + 1 Overhead Squat

Conditioning

12 minute AMRAP

3 Hang Power Snatches (75/55, Rx+ 95/65)

6 Overhead Squats

30 Double Unders

Wednesday 2/28/2024

Partner Conditioning

30 minute AMRAP

20 Pull Ups

30 Box Jumps (24/20)

40 Hang Dumbbell Snatches (50/35)

50 Sit Ups

Thursday 2/29/2024

Strength

A1. Front Squat, 7 sets of 3, across

A2. Strict Handstand Push Up, Accumulate 32 reps

Conditioning

“Kalsu”

100 Thrusters (75/55, Rx+ 95/65)

note: 5 Burpees at the top of every minute

Friday 3/1/2024

Strength

EMOM for 15 minutes

M1: Deadlift, 5 reps, across

M2: Strict Pull Up, max unbroken set

M3: L-Sit, max hold

Conditioning

30-20-10

Dumbbell Ground to Shoulder (50/35, Rx+ Dual Kettlebell Hang Clean 2×20/12)

Toes to Bar

Saturday 3/2/2024

Strength

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

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

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

Conditioning

EMOM for 20

M1: 8/6 Calorie Bike

M2: 8-12 Push Ups (Rx+ Ring Dips)

M3: 12-16 Box Step Ups (24/20)

M4: 8-10/side Tall Plank Dumbbell Drag

M5: 12-15 Plate Ground to Overhead (45/25)