Week #6 of 6
WEEK SIX
Monday 5/23/2022
Strength
Deadlift
7 sets of 3, building
Conditioning
15 minute AMRAP:
5 Pull Ups (Rx+ Chest to Bar)
10 Alternating Hang Dumbbell Snatch (50/35)
10 Alternating Box Step Ups (Rx+ Dumbbell Weighted)
Tuesday 5/24/2022
Strength
A1. Push Ups, 4 sets of max reps, aim to accumulate total 60 reps (Rx+ Strict Ring Dips)
A2. Dual DB/KB Front Squats, 4 sets of 10, building
Conditioning
12 minute AMRAP:
2-4-6-8-10 reps…. of Thrusters (add 2 reps every round in this ascending ladder) (95/65, Rx+ 135/95)
20 Double Unders after every set of Thrusters
Wednesday 5/25/2022
Conditioning
“Frenemy”
6 rounds of:
F1:
10 Toes to Bar
10 Box Jump Overs
10 Burpees
F2: Calorie Row
Note: winner is the Frenemy with the most accumulated calories on the rower.
Thursday 5/26/20222
Strength
A1. Back Rack Barbell Reverse Lunge, 4 sets of 8/side, building
A2. L-Hang, 4 sets of max holds (scale: L-Tuck Hang Hold)
Conditioning
20 minute EMOM:
M1-M5: 1 Snatch Pull + 1 Hang Muscle Snatch
M6-M10: 1 Snatch Pull + 1 Hang Power Snatch
M11-M15: 1 Power Snatch + 1 Hang Power Snatch
M16 – M20: 1 Power Snatch
Friday 5/27/2022
Strength
In 20 minutes, build up to a heavy complex of:
1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat
Conditioning
9 rounds for time:
3 Strict Handstand Push Ups
6 Goblet Squats (24/16, Rx+ 32/24)
9/7 Calorie Row
Saturday 5/28/2022
Strength
A1. Bent Over Dual KB/DB Row, 3 sets of 10-12 reps, building
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)
B1. Ring Rows, 3 sets of 10-12 reps (Rx+ Feet Elevated)
B2. Ring Dip Support Hold, 3 sets of max holds for quality
Conditioning
10 Rounds For Quality
1/side TGU (AHAP)
10 Alternating Russian Kettlebell Swings
15 Sit Ups
20 Russian Twists (Rx+ Plate Twists, 25/10)
