Week # 1 of 1
Monday 4/8/2024
Strength
Back Squat
Build up to a heavy single
Conditioning
5 Rounds For Time
10 Back Squats (95/65, Rx+ 135/95)
10 Burpees Over Bar
Tuesday 4/9/2024
Strength
A1. Power Clean, 4 sets of 4, building
A2. Weighted Chin Up, 4 sets of 5-7, building
Conditioning
12 minute AMRAP
6 Toes to Bar (Rx+ 3 Bar Muscle Ups)
12 Front Rack Reverse Lunges (75/55, Rx+ 115/75)
36 Double Unders
Wednesday 4/10/2024
Conditioning
30 minutes of rotating stations:
:40 on, :20 off
1 – Sit Ups
2 – Ring Rows
3 – Med Ball Clean Wall Ball
4 – Russian Kettlebell Swings (32/24)
5- Med Ball Russian Twists
6 – Air Bike For Calories
Thursday 4/11/2024
Strength
5 sets
2 Strict Press + 2 Push Press, building
Conditioning
4 Rounds
3 minute AMRAP
15/12 Calorie Row
10 Hang Power Clean (95/65, Rx+ 135/95)
Max Shoulder to Overhead with remaining time
1 minute Rest
Friday 4/12/2024
Strength
A1. Hang Muscle Snatch, 4 sets of 3, building
A2. Pistol Squat Practice, 4 sets of practice
Partner Conditioning
20 minute AMRAP
10 Burpee Box Jump Overs (24/20)
20 Pull Ups (Rx+ Chest to Bar)
30 Wall Balls (20/14)
40 Dumbbell Snatch (50/35)
Saturday 4/13/2024
Strength
A1. Dumbbell Deficit Push Ups, 3 sets of max reps
A2. Single Arm Ring Row, 3 sets of 8-10/side
A3. Forearm Plank Bodysaw, 3 sets of 8-12
Conditioning
5 Rounds
10 Deadlift (135/95, Rx+ 185/125)
5 Handstand Push Up (Rx+ Strict)
15/12 Calorie Row
Rest 1 minute after each round
