Week # 1 of 6
Monday 5/27/2024
Conditioning
“Murph”
1 Mile Run
300 Air Squats
200 Push Ups
100 Pull Ups
1 Mile Run
Tuesday 5/28/2024
Strength
A1. Power Snatch, 5 sets of 3 Touch and Go, building
A2. False Grip Ring Rows, 5 sets of 5-10
Conditioning
12 minute AMRAP
6 Dumbbell Snatch (50/35)
6 Box Step Up (24/20) (Rx+ Weighted)
12/9 Calorie Row
Wednesday 5/29/2024
Conditioning
Partner Conditioning
16 Rounds For Time
5 Burpee Box Jump Overs
10 Wall Balls (20/14)
note: alternate rounds
immediately into
3,000m Row
Thursday 5/30/2024
Strength
Hang Squat Clean
Build to a heavy single
Conditioning
4 Rounds For Time
12 Front Squats (95/65, Rx+ 135/95)
12 Toes to Bar
48 Double Unders
Friday 5/31/2024
Strength
A1. Sumo Deadlift, 4 sets of 8, building
A2. Dual KB/DB Push Press, 4 sets of 8-10, building
Conditioning
EMOM for 15
M1: 6-8/side Dual DB/KB Reverse Lunge (2×50/2×35, 2×24/2×16)
M2: 5-7 Handstand Push Up
M3: 8-10 Assault Bike Calories
M4: 10-12 American Kettlebell Swings (24/16)
M5: 8-10/side Single Leg V-Up
Saturday 6/1/2024
Strength
A1. Bench Press, 4 sets of 8-10, building
A2. Goblet Cyclist Squat, 4 sets of 8-10, building
Conditioning
EMOM for 20
M1 – M5: Muscle Clean + Strict Press
M6 – M10: Power Clean + Push Press
M11 – M20: Squat Clean and Jerk
