WEEKLY PROGRAMMING

Week # 3 of 6

Monday 3/4/2024

Strength

A1. Single Leg Romanian Deadlift, 5 sets of 5/side, building

A2. Push Press, 5 sets of 5, building

Conditioning

5 Rounds For Time

5 Power Clean and Jerks (135/95, Rx+ 185/125)

50 Double Unders

Tuesday 3/5/2024

Strength

Snatch complex

10 sets, building

1 High Hang Snatch + 1 Above the Knee Snatch + 1 Below the Knee Snatch

Conditioning

“Overhead Jackie”

1,000m Row

50 Overhead Squats (45/35)

30 Pull Ups

Wednesday 3/6/2024

Conditioning

EMOM for 30

M1 8-10 Burpee Box Step Ups (24/20)

M2 12-15 Ring Rows

M3 3-5 Wall Walks (Rx+ Hanstand Walk 2 Square Lengths)

M4 15-20 Sit Ups

M5 16-20 Alternating Side Lunges

M6: 10/8 Calorie Assault Bike

Thursday 3/7/2024

Strength

A1. Front Squat, 7 sets of 1-1-1, building

A2. Strict Handstand Push Up, Accumulate 34 reps

Partner Conditioning

100 Wall Ball (20/14)

100 Push Up (Rx+ Ring Dip)

100/80 Calorie Row

Friday 3/8/2024

Strength

EMOM for 15 minutes

M1: Deadlift, 10 reps, building

M2: Strict Pull Up, max reps in 60 seconds

M3: L-Sit, max hold

Conditioning

Every 3:30 minutes for 4 Rounds

7 Toes to Bar (Rx+ 4 Bar or Ring Muscle Ups)

9 Box Jump Overs (24/20)

11 Pull Ups (Rx+ Chest to Bar)

13 Plate Ground to Overhead (45/25)

Saturday 3/9/2024

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 15

M1: 8-10 Burpee Broad Jumps

M2: 20-30 Walking Lunges

M3: 8-10 Dual Dumbbell/Kettlebell Hang Cleans (AHAP)

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