Week # 5 of 7
Monday 6/24/2024
Strength
A1. Front Squat, 5 sets of 3, building
A2. Broad Jump, 5 sets of 3
Conditioning
10 Round For Time
5 Burpees
10 Wall Balls (20/14)
Time Cap 10 minutes
Tuesday 6/25/2024
Strength
A1. Power Snatch, 5 sets of 1-1-1, across
A2. Ring Muscle Up Progression of choice from previous week
Conditioning
3 Rounds For Time
15 Power Snatch (75/55, Rx+ 95/65)
15/12 Calorie Row
45 Double Unders
Rest 1 minute after each round
Wednesday 6/26/2024
Conditioning
10 rounds For Time
1 Wall Walk
5 Air Squats
10 RKBS
Immediately followed by
1,000m Row
Immediately followed by
10 Rounds For Time
5 Push Ups
10 Sit Ups
Thursday 6/27/2024
Strength
2 Hang Squat Cleans, building
Conditioning
For Time
50 Pull Ups
100 Walking Lunge
150 Double Unders
Friday 6/28/2024
Strength
A1. Sumo Deadlift, 4 sets of 8, across
A2. Dual KB/DB Push Press, 4 sets of 8-10, building
Conditioning
13 minute AMRAP
5 SDLHP (75/55, Rx+ 115/75)
7 Handstand Push Ups (Rx+ Strict)
9/7 Calorie Row
Saturday 6/29/2024
Strength
A1. Bench Press, 4 sets of 6-8, building
A2. Dual Dumbbell Front Squat, 4 sets of 8-10, building
Partner Conditioning
22 minute AMRAP
5 Toes to Bar (Rx+ 2 Bar Muscle Ups)
10 Box Step Up (Rx+ Weighted 50/35)
5 Burpees to 6 inch Target
note: alternate rounds