Week # 3 of 6

Monday 8/5/2024

Strength

EMOM for 14

M1 – M7: Strict Press + Push Jerk, building

M8 – M14: Push Press + Split Jerk, building

Conditioning

12 minute AMRAP

3 Strict Ring Dip (Rx+ 1 Bar or Ring Muscle Up)

6 Alternating Dumbbell Snatch (50/35)

9/7 Calorie Row

Tuesday 8/6/2024

Strength

Back Squat

4 sets of 5, across

Conditioning

Every 2 minutes for 5 Rounds

5 Hang Power Clean (95/65, Rx+ 135/95)

10 Front Squats

Toes to Bar with remaining time

1 minute rest b/w

Wednesday 8/7/2024

90sec “On” 30sec “Off” x 4 Rounds

Sled Push @ 3/5 plates (blue plates)

Row

Burpee Broad Jump

Farmer Carry @ 2x16kg/2x24kg

Ski Erg or Echo Bike Calories

Thursday 8/8/2024

Strength

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

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

Conditioning

21-15-9

Alternating Dumbbell Ground to Shoulder

Pull Ups

Rest 2 minutes

15-10-5

Box Step Ups (24/20)

Kipping Knees to Elbow

Friday 8/9/2024

Strength

Every 2:30 for 7 Rounds

M1: 7-10 Handstand Push Ups (Rx+ Strict)

M2: 3 Position Squat Clean, building

Conditioning

2 Rounds For Time

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

25 Shoulder to Overhead

Saturday 8/10/2024

Conditioning

3RFT of:

37 Wall Balls

1000m Run

37 Skierg or Row Calories

1000m Run

37m Sled Pull

1000m Run

37 Skierg or Row Calories