WEEKLY PROGRAMMING

Week #5 of 6

Monday 5/9/2022

Strength

Deadlift

3-3-2-2-2-2-1-1, building

Conditioning

12 minute AMRAP (ascending ladder):

2 Hang Power Snatch

2 Toes to Bar

4 Hang Power Snatch

4 Toes to Bar

6 etc…

Tuesday 5/10/2022

Strength

A1. Push Up, 4 sets of max reps, aim to accumulate total 56 reps (Rx+ Strict Ring Dips)

A2. Dual DB/KB Front Squats, 4 sets of 10-15, across

Conditioning

8 Rounds For Time:

3 Shoulder to Overhead (115/75, Rx+ 155/105)

5 Back Squats

15/12 Calorie Row 

Wednesday 5/11/2022

Conditioning

Partner Conditioning

35 minute AMRAP:

30 No Push Up Burpee Box Jump Over

30 Russian Kettlebell Swings (24/16)

30 Sit Ups

30 Plate Ground to Overhead (45/25)

Note: partition as desired 

Thursday 5/12/20222

Strength

A1. Back Rack Reverse Lunge, 4 sets of 8/side, across (2.5-5lbs heavier than last week)

A2. L-Hang, 4 sets of max holds (scale: L-Tuck Hang Hold)

Conditioning

16 minute AMRAP:

4 Pull Ups (Rx+ Chest to Bar)

8 Alternating Dumbbell Snatches (50/35)

32 Double Unders 

Friday 5/13/2022

Strength

In 20 minutes, build up to a heavy complex of:

2 Hang Squat Clean + 2 Shoulder to Overhead + 2 Front Squat

Conditioning

For time:

50 Hang Squat Cleans (75/55, Rx+ 95/65)

50 Burpees Over Bar

Saturday 5/14/2022

Strength

A1. Bent Over Dual KB/DB Row, 3 sets of 10-12, building

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)

B1.Ring Rows, 3 sets of 10-12 reps (Rx+ Feet Elevated)

B2. Ring Dip Support Hold, 3 sets of max holds for quality

Conditioning

Buy in 800m Run

1,500/1,200 m Row

Buy Out 800m Run

Note: Compare todayโ€™s time to 4/23/22.

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