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)
