Week # 2 of 6

Monday 7/29/2024

Strength

EMOM for 15

M1 – M5: Push Press, building

M6 – M10: Push Jerk, building

M11 – M15: Split Jerk, building

Conditioning

For Time

24 Clean and Jerks (95/65, 135/95)

24 Bar Facing Burpees

12 Clean and Jerks

12 Bar Facing Burpees

Tuesday 7/30/2024

Strength

Back Squat

2 sets of 10, across

Conditioning

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Wednesday 7/31/2024

Conditioning

12 minute AMRAP

1/side Turkish Get Up (24/16)

5 KB Headcutter

10 Box Step Up (24/20)

15 RKBS

2:30 Rest

12 minute AMRAP

20 Walking Lunges

30 Skater Jumps

40 Mountain Climbers

50 Russian Twists

Thursday 8/1/2024

Strength

A. Weighted Supinated Pull Up, 12 minutes to build to a heavy double

B. Deadlift, 12 minutes to build to a heavy double

Conditioning

13 minute AMRAP

7 Toes to Bar

14 Alternating Dumbbell Snatch (50/35)

14/12 Calorie Row

Friday 8/2/2024

Strength

Every 2:30 for 7 Rounds

M1: 6-9 Handstand Push Ups (Rx+ Strict)

M2: 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean, building

Conditioning

18-15-9-6-3

Front Squat (95/65, Rx+ 115/75)

Push Up (Rx+ Hand Release)

Box Jump (24/20)

Saturday 8/3/2024

Strength

A1. Strict Ring Dip, 4 sets of 2 RIR

A2. Inverted Row, 4 sets of 2 RIR

A3. Goblet Cossack Squat, 4 sets of 7-8/side, across

Note: aim to improve by 1 or more cumulate reps for dips and rows

Conditioning

Every 2 minutes for 20 minutes

1 Power Snatch, building

10/8 Calorie Row