WEEKLY PROGRAMMING

Week # 6 of 6

Monday 10/14/2024

Strength

Back Squat

15 minutes to build to a heavy single

Conditioning

โ€œFranโ€

21-15-9

Thrusters (95/65)

Pull Ups

Tuesday 10/15/2024

Strength

A1. Handstand Push Up, Accumulate 38-40+ reps

A2. Power Clean, 4 sets of 3, across

Conditioning

5 Rounds For Time

3 Deadlifts (225/155, Rx+ 315/225)

6 Push Ups

9 Burpees Over Bar

12/10 Calorie Rowย 

Wednesday 10/16/2024

Conditioning

A. 3 x 5min AMRAP; Rest 2mins of:โ€จโ€จ

โ€ข 400/500m Skiโ€จ

โ€ข 25 Wall Ball @ 10/14โ€จ

โ€ข Max Distance Sled Pullโ€จโ€จ

B. 3 x 5min AMRAP: rest 2mins of:โ€จโ€จ

โ€ข 400/500m Rowโ€จ

โ€ข 25m Burpee Broad Jump

โ€จโ€ข Max Distance Sandbag Walking Lunge @ 10/20k

Thursday 10/17/2024

Strength

A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10

A2. Pistol, 3 sets of practice, Rx+ 8-10/side and/or weighted

Conditioning

12 minute AMRAP

3 Wall Climbs (Rx+ 1 Handstand Walk Square Lap)

5 Toes to Bar (Rx+ 3 Bar MU’s)

7 MB Cleans (20/14)

30 Double Unders

Friday 10/18/2024

Strength

Power Snatch

Find a 2 Rep Touch and Go Max

Conditioning

“Randy”

75 Power Snatches (75/55)

Saturday 10/19/2024

Conditioning

For Time:โ€จโ€จ

โ€ข 1000m Skiโ€จโ€จ

then 4 rounds of:โ€จโ€จ

โ€ข 500m Rowโ€จ

โ€ข 25 Wall Ball @ 14/20lbโ€จ

โ€ข 500m Run

โ€จโ€ข 25m Sled Pushโ€จโ€จ

thenโ€ฆ โ€จโ€จ

โ€ข 75/100 Bike Calories

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