Week # 6 of 6

Monday 8/26/2024

Strength

EMOM for 15

M1 – M5: Strict Press, building

M6 – M10: Push Press, building

M11 – M15: Push Jerk, building

Conditioning

For Time

50 Shoulder to Overhead (75/55, Rx+ 95/65)

100 Russian Kettlebell Bell Swings (24/16, Rx+ 28/20)

Tuesday 8/27/2024

Strength

Back Squat

20 Rep Max

Conditioning

EMOM for as long as possible

3 Power Cleans (95/65, Rx+ 135/95)

3 Front Squats

5 Pull Ups (Rx+ 2 Bar Muscle Ups)

Wednesday 8/28/2024

Conditioning

A. 3’ AMREP x 3 sets:

• 500m Skierg or 500m Row
• Max Rep Wall Balls

B. 3’ AMREP x 3 sets:

• 25 Half Burpees
• Max Rep Sled Pull @ 3/5 plates

3’ AMREP x 3 sets:

• 20/24 Echo Bike Calories
• Max Rep Russian Kettlebell Snatch @ 16kg/24kg

Thursday 8/29/2024

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

For Time

45 Deadlifts (135/95, Rx+ 225/135)

180 Double Unders

45/36 Calorie Row

Friday 8/30/2024

Strength

Every 2:30 for 7 Rounds

M1: 10-13 Handstand Push Ups (Rx+ Strict)

M2: 3 Position Squat Clean, building

Conditioning

5 Rounds

M1 Max Effort Push Ups (Rx+ Ring Dips)

M2 Max Effort Toes to Bar

M3 Max Effort Dumbbell Box Step Overs (50/35)(Rx+ Dual DB)

M4 Rest

Saturday 8/31/2024

Conditioning

3 Rounds for time of:

• 37m Sandbag Walking Lunge @ 10kg/20kg
• 37m Burpee Broad Jump
• 37m Sled Push @ 3/5 plates 
• 1000m Run