WEEKLY PROGRAMMING

Week # 5 of 6

Monday 3/18/2024

Strength

A1. Sumo Deadlift, 5 sets of 5/side, building

A2. Push Jerk, 5 sets of 5, building

Conditioning

“Fire Chief”

Every 3 minutes for 6 Rounds

3 Burpees

18 Alternating Dumbbell Snathes (50/35)

7 Toes to Bar

9 Goblet Squats (50/35)

Tuesday 3/19/2024

Strength

Snatch complex

10 sets

Hang Squat Snatch, building

Conditioning

13 minute AMRAP

3 Chest to Bar Pull Ups (Rx+ 2 Bar Muscle Ups)

3 Overhead Squats (95/65, Rx+ Hang Squat Snatch 135/95)

9/7 Calorie Row

Wednesday 3/20/2024

Conditioning

Every 5 minutes for 6 Rounds

7/5 Calorie Bike

7/side No Push Up Renegade Rows (2×50/2×35)

14 AKBS (24/16)

14 Alternating Goblet Reverse Lunges (24/16)

48 Double Undersย 

Thursday 3/21/2024

Strength

A1. Front Squat, 7 sets of 3-2-1, across

A2. Strict Handstand Push Up, Accumulate 36 reps

Conditioning

For Time

21-15-9-6-3

Thruster (75/55, Rx+ 95/65)

Calorie Rowย 

Friday 3/22/2024

Strength

EMOM for 15 minutes

M1: Deadlift, 5 reps, across

M2: Strict Pull Up, max unbroken reps

M3: L-Sit, max hold

Conditioning

Partner Conditioning

12 Rounds For Time

10 Dual Dumbbell Power Clean (2×50/2×35)(Rx+ Hang Dual KB 2x24kg/2x16kg)

10 Burpee Box Jump Overs (24/20)

Note: alternate rounds

Saturday 3/23/2024

Strength

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

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

A3. Ring Row, 4 sets of 8-12

Conditioning

EMOM for 20

M1: 4-6 Wall Walk

M2: 12-16 Box Step Up

M3: 5-7/side Single Arm Ring Row

M4: 8-10/side Tall Plank Dumbbell Drag (35/25)

M5: 10/8 Calorie Bike

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