WEEKLY PROGRAMMING

Week # 4 of 7

Monday 6/17/2024

Strength

A1. Front Squat, 5 sets of 5, building

A2. Broad Jump, 5 sets of 5

Conditioning

12 minute AMRAP

12 Thrusters (95/65, Rx+ 115/75)

48 Double Unders

Tuesday 6/18/2024

Strength

A1. Power Snatch, 5 sets of 1-1-1, building

A2. Tempo Ring Dip (22X1), 5 sets of 5-7 (Rx+ 8-10)

Conditioning

5 Rounds For Time

7 Deadlift (115/75, Rx+ 185/125)

14 Step Ups (24/20)

7 Pull Ups (Rx+ C2B)

14 Sit Ups

Wednesday 6/19/2024

Conditioning

Teams of 3

3,000m Row

150 Burpees

2,000m Row

150 AKBS (24/16)

1,000m Row 

Thursday 6/20/2024

Strength

High Hang Squat Clean + Above the Knee Squat Clean + 1 Below the Knee Squat Clean, across

Conditioning

For Time

10/8 Calorie Assault Bike

20 Hang Power Cleans (115/105, Rx+ 155/105)

30 Back Squats

40 Toes to Bar

50 Calorie Row

Friday 6/21/2024

Strength

A1. Frog Style Deadlift, 4 sets of 8, across

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

Conditioning

4 Rounds

2:30 minute AMRAP

10 Alternating Dumbbell Clean and Jerk (50/35)

10/side Goblet Lunges (Rx+ Single Arm Overhead)

Push Ups with remaining time (Rx+ Ring Dips)

1 minute REST 

Saturday 6/22/2024

Strength

A1. Bench Press, 4 sets of 8-10, building

A2. Dual Dumbbell Split Squat (Rx+ Front Foot Elevated), 4 sets of 8-10/side, across

Partner Conditioning

20 minute AMRAP

20 Devils Press (2×20/2×35, Rx+ 2×35/2×50)

20 Box Jump Overs (24/20)

20 Wall Walks

20 Calorie Row

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