WEEKLY PROGRAMMING

Week # 4 of 6

Monday 1/27/2024

Strength

Deadlift

7 set of 3 with the heaviest weight lifted from week 1 (deload/quality rep week)

Conditioning

10-9-8-7…1

Pull Up

Alternating Hang Dumbbell Snatch x2

Double Unders x3

Tuesday 1/28/2024

Strength

Push Press

Build to a heavy set of 3 then perform an AMRAP push jerk with 80% of that weight

Conditioning

“Nancy”

5 Rounds For Time

400m Row

15 Overhead Squats (95/65)

Wednesday 1/29/2024

Conditioning

For time:

  • 30 Double Dumbbell Push Press @ 2×20/2×35
  • 30 Ski Calories
  • 30 Burpee Broad Jumps
  • 37m Sled Pull @ 3/5 plates
  • 30 Sandbag Reverse Lunges @ 10/20kg
  • 1500m Row
  • 20 Double Dumbbell Push Press @ 2×20/2×35
  • 20 Ski Calories
  • 20 Burpee Broad Jumps
  • 25m Sled Pull @ 3/5 plates
  • 20 Sandbag Reverse Lunges @ 10/20kg
  • 1000m Row
  • 10 Double Dumbbell Push Press @ 2×20/2×35
  • 10 Ski Calories
  • 10 Burpee Broad Jumps
  • 12m Sled Pull @ 3/5 plates
  • 10 Sandbag Reverse Lunges @ 10/20kg
  • 500m Row

Thursday 1/30/2024

Strength

A1. 3 Position Clean, 3 sets of 3, building

A2. Single Arm Ring Row, 3 sets of 8-10/side

Conditioning

Partner Workout

4 Rounds

2 minute AMRAP

5 Hang Power Clean (115/75, Rx+ 155/105)

10 Front Squat

Toes to Bar with remaining time (Rx+ Bar Muscle Up)

1 minute Rest

Friday 1/31/2024

Strength

A1. Back Rack Reverse Lunge, 3 sets of 5/side, across (2.5-5lb heavier than last week)

A2. Push Up, 3 sets of 2 RIR (Rx+ Dumbbell Deficit, Rx++ Feet Elevated on 30 inch box, hands on parallettes, 1 and 1/4 reps)

Conditioning

30-20-10

Bar Facing Burpees

Deadlift (95/65, Rx+ 135/95)

Alternating Dumbbell Clean and Jerk (50/35)

Saturday 2/1/2024

Conditioning

4RFT:

  • 500m Run*ย 
  • 50m Sled Push (A)
  • 500m Run
  • 80m Burpee Broad Jump (B)
  • 500m Run
  • 1000m Ski (C)
  • 500m Run
  • 50 Double Dumbbell Deadlifts + 100m Farmer Carry @ 2x16kg/2x24kg (D)
  • 500m Run
  • 50 Jumping Pull-ups (E)
  • 500m Run
  • 100 Wall Balls
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