WEEKLY PROGRAMMING

WEEK # 5 OF 6

Monday 5/6/2024

Strength

Back Squat

Accumulate 28 reps at 80% of weeks 1โ€™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 (2ร—50/2ร—35)

M2: 12-15 American Kettlebell Swings (24/16)

M3: 12-15 Box Jump Overs

M4: 10-12 Calorie Row

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