Week # 4 of 6

Monday 8/12/2024

Strength

A. Strict Press, 3 sets of 3, building

B. Push Jerk, 3 sets of 3, building

Conditioning

4 Rounds

2:30 AMRAP

10 Deadlifts (185/125, Rx+ 275/185)

20 Push Up

Calorie Row with remaining time

1:00 Rest

Tuesday 8/13/2024

Strength

Back Squat

2 sets of 10, across

Conditioning

5 Rounds For Time

5 Hang Power Snatch (75/55, Rx+ 115/75)

7 Overhead Squats

35 Double Unders

Wednesday 8/14/2024

Conditioning

A. E5MOM x 4 sets:

12m Sled Pull

25m Burpee Broad Jump

12 Row Calories

B. E5MOM x 4 sets:

12 Burpee Box Getovers @ 30”/40”

25m Backrack Walking Lunges (UWS Dumbbell Walking Lunges)

12 Echo Bike Calories or Skierg Calories

Thursday 8/15/2024

Strength

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

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

Conditioning

For Time

1-2-3-4…10

Power Clean (95/65, Rx+ 115/75)

Toes to Bar

Friday 8/9/2024

Strength

Every 2:30 for 7 Rounds

M1: 8-11 Handstand Push Ups (Rx+ Strict)

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

Conditioning

10 Rounds For Time

3 Wall Walks (Rx+ Handstand Walk Square Lap)

5 Burpees

7 Wall Balls (20/14)

rest 30 seconds b/w rounds

Saturday 8/10/2024

Conditioning

3RFT of:

1000m Run

500m Skierg or 20/25 Echo Bike Calories

25m Sled Push @ 4/6 plates

500m Row

25 Burpee Box Jump Overs @ 20”/24”