Week # 2 of 6

Monday 6/3/2024

Strength

A1. Front Squat, 5 sets of 3, building

A2. Broad Jump, 5 sets of 3

Conditioning

5 Rounds For Time

10 Back Squats (95/65, Rx+ 135/95)

10 Burpees Over Bar

Tuesday 6/4/2024

Strength

A1. Power Snatch, 5 sets of 3 Touch and Go, across

A2. False Grip Feet Assisted Chest to Ring Pull ups, 5 sets of 3-5 (Rx+ False Grip C2R Pull up)

Conditioning

5 Rounds

5 Hang Power Snatch (95/65, Rx+ 115/75)

10 Deadlifts

5 Pull Ups

5 Toes to Bar

Rest 1 minute b/w Rounds

Wednesday 6/5/2024

Conditioning

30 minute AMRAP

10 Hang Dumbbell Clean and Jerk (50/35)

10 Wall Balls (20/14)

10 Sit Ups

Note: Every even minute row 10/8 calories or Bike 6/5 calories

Thursday 6/6/2024

Strength

High Hang Squat Clean + Above the Knee Squat Clean, building

Conditioning

12 minute AMRAP

3 Wall Walks (Rx+ Handstand Walk 1 Square Lap)

5 Strict Pull Ups

7 Box Jumps (24/20)

9 Calorie Row 

Friday 6/7/2024

Strength

A1. Sumo Deadlift, 4 sets of 8, across

A2. Dual KB/DB Push Press, 4 sets of 8-10, across

Conditioning

For Time

50 American Kettlebell Swings (24/16, Rx+ 28/20)

50 Push Ups

100 Double Unders

25 American Kettlebell Swings (24/16, Rx+ 28/20)

25 Push Ups

50 Double Unders

Saturday 6/8/2024

Strength

A1. Bench Press, 4 sets of 6-8, building

A2. Goblet Cyclist Squat, 4 sets of 8-10, across

Conditioning

Every 2 minutes for 12 minutes

5 Thrusters (115/75, Rx+ 135/95)

10/8 Calorie Row