Week # 5 of 6
Monday 8/19/2024
Strength
A. Push Press, 3 sets of 3, building
B. Split Jerk, 3 sets of 3, building
Conditioning
EMOM for 15
M1: 12-15 Dual KB Sumo Deadlift (2×24/2x16kg, Rx+ 2×32/2x24kg)
M2: 8-10 Burpee Box Jump Overs
M3: 10-12 Calorie Row
Tuesday 8/20/2024
Strength
Back Squat
1 set of 15
Conditioning
4 Rounds
2 minute AMRAP
7 Chest to Bar Pull Ups
7 Hang Squat Cleans (95/65, Rx+ 135/95)
Double Under with remaining time
1 minute REST
Wednesday 8/21/2024
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 Back Rack Walking Lunges
12 Echo Bike Calories or Skierg Calories
Thursday 8/22/2024
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
21-15-9
Power Snatch (95/65, Rx+ 115/75)
Toes to Bar
Friday 8/23/2024
Strength
Every 2:30 for 7 Rounds
M1: 9-12 Handstand Push Ups (Rx+ Strict)
M2: 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean, building
Conditioning
15 minute AMRAP
10 Shoulder to Overhead (95/65)(Rx+ 115/75)
15/12 Calorie Row
15 Shoulder to Overhead
15/12 Calorie Row
20 Shoulder to Overhead
15/12 Calorie Row
Saturday 8/24/2024
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”
