Week # 3 of 6
Monday 9/23/2024
Strength
Back Squat
7 sets of 3, across
Conditioning
9 minute AMRAP
3 Strict Pull Ups
6 Toes to Bar
9 Burpee Box Jump Overs
Tuesday 9/24/2024
Strength
A1. Handstand Push Up, Accumulate 30-33 reps
A2. 1 Clean Pull + 1 High Hang Power Clean + 1 Below the Knee Power Clean, 4 sets, building
Conditioning
Heavy “Grace”
30 Clean and Jerks For Time (155/105, Rx+ 185/125)
Wednesday 9/25/2024
Conditioning
A. E5MOM x 4:
• 25m Sled Push @ 3/5 plates
• 16 DB Bench Press @ 2×25/2x50lb or 16 Push-ups
• 16 Lying Leg Raises
• 16 Ski Calories or 12 Bike Calories
B. E5MOM x 4:
• 16 Double DB S2O @ 2×20/2x35lb
• 16 Double DB Walking Lunges @ 2×20/2x35lb
• 100m Front-loaded KB Carry @ @ 2×16/2x24kg
• 100m Farmer Carry @ 2×16/2x24kg
Thursday 9/19/2024
Strength
A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10
A2. Dumbbell Box Step Up, 3 sets of 5/side, across
Conditioning
For Time
1,000/800m Row
50 Single Arm Dumbbell Push Jerks (50/35, 25/side)
50 Dumbbell Goblet Squat (50/35)
Friday 9/20/2024
Strength
Touch and Go Power Snatch
6-5-4-3-2-2
Conditioning
45 Deadlifts (185/125, Rx+ 275/185)
180 Double Unders
Saturday 9/21/2024
Conditioning
Part A: Sled Pull Practice 4-5 x 12m (Building)
Part B: For time with a 10 Burpee penalty to be completed at the top of the next round for every stop or drop on the Wall Ball…
• 50 Wall Ball* @ 14/20lb
• 21 Russian Kettlebell Swing @ 24/32kg
• 500m Run
• 40 Wall Ball* @ 14/20lb
• 18 Russian Kettlebell Swing @ 24/32kg
• 500m Run
• 30 Wall Ball* @ 14/20lb
• 15 Russian Kettlebell Swing @ 24/32kg
• 500m Run
• 20 Wall Ball* @ 14/20lb
• 12 Russian Kettlebell Swing @ 24/32kg
• 500m Run
• 10 Wall Ball* @ 14/20lb
• 9 Russian Kettlebell Swing @ 24/32kg
• 500m Run
