WEEK # 5 OF 6
Monday 5/6/2024
Strength
Back Squat
Accumulate 28 reps at 80% of weeks 1’s single
Conditioning
5 Rounds
1 minute rowing for calories
1 minute of push ups
1 minute of air squats
1 minute rest
Tuesday 5/7/2024
Strength
A1. Power Clean, 4 sets of 1-1-1-1, across
A2. Weighted Chin Up, 4 sets of 5-7, across
Conditioning
6 Rounds For Time
3 Deadlift (185/125, Rx+ 275/185)
5 Wall Walks (Rx+ Handstand Walk 1 Square Lap)
9 Toes to Bar (Rx+ 4 Bar Muscle Ups)
Wednesday 5/8/2024
Conditioning
12 minute AMRAP
1 Turkish Get Up
10 Russian Kettlebell Swings (24/16, Rx+ 28/20)
30 Ski Jumps
40 Flutter Kicks
50 Double Under
3 minute REST
12 minute AMRAP
5 Kettlebell Headcutter (24/16, Rx+ 28/20)
10 Alternating Single Arm RKBS
50 Mountain Climbers
Thursday 5/9/2024
Strength
5 sets
2 Push Press + 2 Push Jerks, building
Conditioning
4 Rounds
2:30 AMRAP
10/8 Calorie Row
20 Alternating Dumbbell Snatch (50/35)
Max Effort Burpees w/ remaining time
1:00 REST b/w sets
Friday 5/10/2024
Strength
A1. 1 High Hang Power Snatch + 1 Hang Power + 1 Below the Knee, 4 sets, building
A2. Pistol Squat Practice, 4 sets of practice
Conditioning
8 Rounds For Time
5 Hang Power Clean (115/75, Rx+ 155/105)
5 Front Squat
5 Chest to Bar Pull Up (Rx+ 2 Ring Muscle Up)
Saturday 5/11/2024
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
EMOM for 15
M1: Max Effort Renegade Row (2×50/2×35)
M2: 12-15 American Kettlebell Swings (24/16)
M3: 12-15 Box Jump Overs
M4: 10-12 Calorie Row
