WEEKLY PROGRAMMING

Week # 2 of 6

Monday 11/4/2024

Strength

A. Overhead Squat, 5 sets of 3, across (max reps final set/set 5)

B. Split Jerk, 5 sets of 3, across

Conditioning

Every 2:30 for 5 Rounds

5 Front Squats (115/75, Rx+ 175/115)

5 Push Jerks

10 Bar Facing Burpees Over the Bar

Tuesday 11/5/2024

Strength

Deadlift

3 sets (5 reps at 65%, 5 reps at 75%, 5+ reps at 85%)

Conditioning

12 minute AMRAP

5/side Dual Kettlebell Reverse Lunges (2×24/2×16)

5 Toes to Bar (Rx+ 3 Bar Muscle Ups)

10 American Kettlebell Swings (24/16)

50 Double Unders

Wednesday 11/6/2024

Conditioning

Part A: Every 3:30 x 4 sets:โ€จโ€จ

โ€ข 25 Wall Ballโ€จ

โ€ข 200m Rowโ€จโ€จ

Part B: Every 3:30 x 4 sets:โ€จโ€จ

โ€ข 10 Burpee Box Getovers @ 40โ€/48โ€โ€จ

โ€ข 200m Skiโ€จโ€จ

Part C: Every 3:30 x 4 sets:โ€จโ€จ

โ€ข 20 Kettlebell Snatch @ 12/16kgโ€จ

โ€ข 25m Sled Push @ 3/5 plates

Thursday 11/7/2024

Strength

A1. Strict Press, 4 sets of 5, across

A2. Pendlay Row, 4 sets of 6-8, across

Conditioning

5 Rounds

2 minute AMRAP

10 Push Ups (Rx+ Strict Ring Dips)

10/8 Calorie Row

Max Pull Ups with remaining time

1 minute rest

Friday 11/8/2024

Strength

A1. Tempo Back Squat, 4 sets of 5, across (32X1)

A2. Russian Kettlebell Swing, 4 sets of 10, across (Rx+ Dual KB)

Conditioning

8 Rounds For Time

8 Wall Balls (20/14)

16 Alternating Dumbbell Snatches (50/35)

8 Box Jump Overs (24/20)

Saturday 11/9/2024

Conditioning

For Time:โ€จโ€จ

โ€ข 500m Run

โ€จโ€ข 1000m Skiโ€จ (A)

โ€ข 500m Runโ€จ

โ€ข 50m Sled Push/Pullโ€จ @ 3/5 plates (B)

โ€ข 500m Run

โ€ข 80m Burpee Broad Jump (C)

โ€จโ€ข 500m Runโ€จ

โ€ข 200m Farmer Carryโ€จ @ 2x16kg/2x24kg (D)

โ€ข 500m Runโ€จ

โ€ข 100m Sandbag Walking Lunge @ 10kg/20kg (E)

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