Week # 1 of 6
Monday 10/28/2024
Strength
A. Overhead Squat, 5 sets of 3, building
B. Split Jerk, 5 sets of 3, building
Conditioning
5 Rounds For Time
5 Thrusters (115/75, Rx+ 135/95)
10/8 Calorie Row
Rest 1 minute b/w rounds
Tuesday 10/29/2024
Strength
Deadlift
5 sets of 5, building
Conditioning
EMOM for 12
M1: 10 Dual KB Sumo Deadlifts (2x24kg/2x16kg, Rx+ 2×32/2x24kg)
M2: 10 Toes to Bar (Rx+ 5 Bar Muscle Ups)
M3: 50 Double Unders
Wednesday 10/30/2024
Conditioning
A. 8’ AMRAP:
• 25 Row Calories
• 25 Burpees
B. 8’ AMRAP:
• 25 Ski Calories
• 25 Wall Balls @ 10/20
C. 8’ AMRAP:
• 25m Sled Push
• 25m Sled Pull
D. 8’ AMRAP:
• 25 Kettlebell Snatch @ 12/16kg
• 25 Bike Calories
Thursday 10/31/2024
Strength
A1. Strict Press, 4 sets of 5, building
A2. Pendlay Row, 4 sets of 6-8, building
Conditioning
9 Rounds For Time
10 Hang Dumbbell Clean and Jerk (50/35)
5 Pull Ups (Rx+ Chest to Bar)
15/12 Calorie Row
Friday 11/1/2024
Strength
A1. Tempo Back Squat, 4 sets of 5, building (32X1)
A2. Russian Kettlebell Swing, 4 sets of 10, building (Rx+ Dual KB)
Conditioning
For Time
25/20 Calorie Assault Bike
50 Dumbbell Box Step Ups (24/20, 50/35)
75 Wall Balls (20/14)
Saturday 11/2/2024
Conditioning
For Time:
• 50 Row Calories
• 50 Wall Ball @ 14/20lb
• 50 Sandbag Walking Lunge @ 10/20kg
• 50 Dumbbell Snatch @ 20/35lb
• 50 Sled Push/Pull @ 3/5 plates
• 1000m Run
• 30 Row Calories
• 30 Wall Ball @ 14/20lb
• 30 Sandbag Walking Lunge @ 10/20kg
• 30 Dumbbell Snatch @ 20/35lb
• 37m Sled Push/Pull 3/5 plates
• 1000m Run
• 10 Row Calories
• 10 Wall Ball @ 14/20lb
• 10 Sandbag Walking Lunge @ 10/20kg
• 10 Dumbbell Snatch @ 20/35lb
• 12m Sled Push/Pull 3/5plates
• 1000m Run
