Week # 6 of 6
Monday 3/25/2024
Strength
A1. Sumo Deadlift, 5 sets of 5/side, building
A2. Push Jerk, 5 sets of 5, building
Conditioning
“Grace”
Clean and Jerk
30 reps for time
Tuesday 3/26/2024
Strength
Hang Squat Snatch
Find a 2 Rep Max
Conditioning
3 Rounds For Time
15 Pull Up (Rx+ Chest to Bar)
15 Wall Ball (20/14)
45 Double Under
Wednesday 3/27/2024
Conditioning
5 Rounds For Time
4 minute AMRAP
10 Dumbbell Ground to Shoulder
10 Calorie Row
10 KB Head Cutter (24/16)
10 Burpees
1 minute rest
note: pick up where you left off.ย
Thursday 3/28/2024
Strength
A1. Front Squat, 3 Rep Max
A2. Strict Handstand Push Up, Accumulate 40 reps
Conditioning
8 Rounds For Time
1 Bear Complex (95/65, Rx+ 135/95)
7 Toes to Bar (3 Bar Muscle Ups).ย
Friday 3/29/2024
Strength
EMOM for 15 minutes
M1: Deadlift, 5 reps, building
M2: Strict Pull Up, max unbroken reps
M3: L-Sit, max hold
Conditioning
12 minute AMRAP
2 Single Arm Devils Press (50/35)
4 Dumbbell Box Step Over (24/20)
8/6 Calorie Row
Saturday 3/30/2024
Strength
A1. Handstand Hold (Rx+ Walking), 4 sets of practice
A2. See-Saw Dumbbell Bench Press, 4 sets of 8-12, building
A3. Ring Row, 4 sets of 8-12
Conditioning
5 Rounds For Quality
8/side Gorilla Rows (AHAP)
8 Dual Kettlebell Swings
8 Dual Kettlebell Front Squats