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”